• CFC 11.1.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 10 Rounds of: 20 secs Hanging Knee Raises 10 Seconds Rest 20 secs Plank Hold 10 Sec Rest Metcon (Time) 4 Rounds, each as fast as possible of: 10 KB Swings 10 Burpees 10 Weighted Sit Ups Rest 90 Secs

  • 11.1.17

    CrossFit BDA – Daily Workout Metcon (No Measure) EMOM x 10 mins: 1 – 1 Legless Rope Climb 2 – HS Walk practice or 30 sec HS Hold Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 300/250m Row 15 Power Snatches (75/55) 20 Wall Balls (20/14) Metcon (No Measure) Optional Extra Work Complete

  • CFC 10.31.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) Complete 4 Rounds of: 10 DB Bench Press 10 Bent Over DB Rows Metcon (AMRAP – Rounds and Reps) AMRAP x 8 mins of: 2 DB Shoulder to overhead 4 Burpees 4 DB S2O 8 Burpees 6 DB S2O 12 Burpees 8 DB S2O 16 Burpees Continue