• CFC 10.31.15

    CrossFit BDA – Cardio CrossFit Metcon (3 Rounds for reps) In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of

  • CFC 10.30.15

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) A1. DB Bench Press 3×10 A2. Ring Rows 3×10 Metcon (Time) As Quickly As Possible: 1000m Row 30 Situps 30 Pushups Rest 3 mins 1000m Run 30 Situps 30 Pushups25 Min Time Cap

  • 10.30.15

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice Kipping HSPU x 10 min. Then complete 3 sets of ME reps, resting as needed between attempts. If you cannot complete Kipping HSPUs then complete strict or scaled options. Metcon (3 Rounds for reps) 3 sets of: 30 sec max rep Burpees 45 sec max rep