• CFC 2.13.18


    CrossFit BDA – Cardio CrossFit

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 7 mins:

    5 Pull Ups

    16 Walking Lunges

    Rest 3 Mins

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7 x mins:

    6 Burpees to Target

    12 Air Squats

    Rest 3 Mins

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 7 mins:

    Row 300/250M or Assault Bike 15/12 cal or Run 200m

    12 DB Push Press

    Rest 3 Mins

    Metcon (No Measure)

    EMOM x 10 mins:

    1. 30 sec Side Plank each side

    2. Directly into 30 secs of Hollow Hold

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