Ballston CrossFit » Sunday, October 15, 2017
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Sunday, October 15, 2017

Sunday Funday – lets go hike Old Rag! This is a beautiful 4-6 hour hike (with a very technical rock scramble), about 1.5 hours from BCF (we’ll carpool out). Everyone needs to bring at least 100oz of water in CamelBack or backpack and lunch.

We are meeting at BCF in the morning at 7:45am to carpool and LEAVING BCF AT 8AM!


Coach Kathleen will be schooling athletes on Rope Climbs and Ring Dips today at 12:30pm – come push and pull with us!

Bulgarian Split Squat (RFESS):
3 x 10 each leg (ME)
Superset with 3 x ME time Ring Support Hold

*https://www.youtube.com/watch?v=i6a0MwviAXU
*athletes can use 1-2 kettlebells to meet the stimulus needed.

 

4 Rounds for Time:
20 Kettlebell Swings 32/24 Fx: 24/16
30 ABMAT sit-ups
400m run

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