BCF Main – CrossFit
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