BCF Main – CrossFit

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Main WOD

A: Back Squat (Build to a 3 rep max for today)

In a “Conga” style of no more than 4 on a bar, build over sets continuous for 12-15 min….or until fail

If you fail before time, do back off sets

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Competition WOD

Total body warm up 1 (No Measure)

a. 5 min easy Row/Bike/Run

b. Foam Roll and Stretch Tight Areas

c. 2 x 20 each leg – plank leg slides

d. 2 x 10 face pulls

e. 2 x 10 each leg – Cossack squat

f. 2 x 3 each leg – Lateral Jumps – pause under control on each side

B: Shoulder Press (Build to a 5 rep max )

C: Behind neck push press

Start and recover behind neck

D: RDL (3×5 AHAP with great form)

Romanian Deadlift

Categories: WOD

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