Saturday, July 21, 2018

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:
Overhead Squat
4 Sets of 5 w/ 5 second pause in bottom on the last rep of each set)
Rest as needed
Build over the course of 4 sets

Conditioning:
For time*:
60-50-40-30-20-10 (Fx: 50-40-30-20-10)
Air Squats
Double-Unders

Every 3:00 run 200m (including at 0:00)