Saturday, May 26, 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:
3 Sets:
Single Leg KB Deadlift x 10 each leg
Select heaviest KB possible and maintain that weight for all 3 sets

Conditioning:
Teams of two, one partner working at time:
“Karen”
150 Wall Balls
then…
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
then…
“Diane”
21-15-9
Deadlift (225/155#)
HSPU
Athletes should attempt to RX these if at all possible.
25 minute cap
Post-WOD Skill Work:
Skin the cats or inverted tuck drills