Ballston CrossFit » Tuesday, August 30, 2016
Best CF gym in Arlington | Call Us:703-688-2238

Tuesday, August 30, 2016

Free class tonight at 6:30pm with Coach Claire – bring your friends to try out a WOD!

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)

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Deadlift Singles
4 X 3 at 80% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

 

40-30-20-10:
Kettlebell Swings 24/16
ABMAT sit-ups
5 burpee penalty any time you put down the KB or stop constant movements on sit-ups
RX+ option: 32/24

This metcon is designed to be SHORT and FAST so you’re fresh for Cindy

 

Finisher auxiliary work – 3 Supersets:
10 DB Curl (ME)
Barbell Glute Bridges (ME)

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