Fri

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Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!

BCF Main – CrossFit

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Main WOD

A1: GHD Situps (3 x 20 , super set with A2)

A2: Ring Rows (3 x 8-12 , Supine , feet on a box )

B: Metcon (Time)

As a 2 person team

800m run (400 each) 1 at a time

100 push ups (perfect)

100 V ups

100 Goblet squats ( share 1 KB) 53/35

Competition WOD

A: 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

A: Metcon (Time)

1-mile run

135/95-lb. overhead squats, 35 reps

60 GHD sit-ups

150 double-unders

135/95-lb. sumo deadlift high pulls, 35 reps

60 box jump overs, 24/20 inches

B: Split Jerk (Build to 5 rep @ 75% max)

C: Snatch (Build to 5 rep @ 75% max)

D: Clean (Build to 5 rep @ 75% max)

Categories: WOD

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