Friday, April 20, 2018

Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Tuesday, April 24 will be Bring a Friend Day at BCF!!
Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!!

Gymnastic Skill/Strength:
Kipping Technique and Progressions (~8:00)
Handstand Push Technique and Progressions (~8:00)
AMRAP 5:
Max Chest to Bar Pull Ups, Fx: Pull Ups
*Rest 2:00
AMRAP 5:
Max Handstand Push Ups (Scale to Pike Pushups)
Conditioning:
For Time:
60/45 Cal Row, Fx:50/35
30 Burpee Box Jump Overs 24/20
9:00 CAP
Rx+ AAB Calories
Post-WOD Finisher:
Accumulate a 5:00
Plank on Elbows