Saturday, January 5, 2019

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:

Paralette Gymnastics Skills

5 Rounds
Rx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sit
Fx (on plates): 5 Push Up w/ 3 sec. plank hold then max time foot supported L-sit on plates or floor

Rest 2 mins between rounds

Conditioning: 

EMOM 20
Min 1: 10 Toes to Bar (Fx: 7)
Min 2: Cal Assault Bike
Min 3: 10 C2B Pull Ups (Fx: Pull ups)
Min 4: Wall Ball Shots (20/14)
Min 5: Rest

Score is total cals and wall balls.