Ballston CrossFit » Wednesday, October 15, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Wednesday, October 15, 2014

Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips, once you improve your technique, you should be knocking out muscle ups!

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Fitness:
Press, 5×3 (A)

Performance:
Press, 5×3 (ME)

 

Fitness:
Tabata intervals of:

  • Kettlebell cleans, 24/16 (alternate arms each round)
  • Ring dips
  • Kettlebell swings, 24/16
  • Box jumps, 24/20


Performance:
Tabata intervals of:

  • Kettlebell cleans, 32/24
  • Ring dips
  • Kettlebell swings, 32/24
  • Box jumps, 32/26

 

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