• 2.13.18


    CrossFit BDA – Daily Workout

    Metcon (Time)

    AQAP Complete:

    15 Front Squats (185/125)

    20 T2B

    500/400m Row
    Time Cap: 5 mins

    Rest 5 Mins

    Metcon (Time)

    AQAP Complete:

    15 OHS (185/125)

    20 T2B

    500/400m Row
    Time Cap: 5 mins

    Rest 5 Mins

    Metcon (Time)

    15 Front Squats (165/115)

    20 K2E

    500/400m Row
    Time Cap: 5 mins

    Rest 5 Mins

    Metcon (Time)

    AQAP Complete:

    15 OHS (165/115)

    20 K2E

    500/400m Row
    Time Cap: 5 mins

    Metcon (No Measure)

    Optional Extra Work

    Complete 3 sets of:

    8-10 GHD Raises or 20 One-Leg Hip Thrust Off Bench (10/s)

    20-25 GHD Sit Ups

    45 secs Plank (feet on bench, hands on paralletes)

    Rest 90 secs

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