Ballston CrossFit » Friday, April 20, 2018

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

 

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