131026 Saturday

CFA_BCBD-186

Upcoming Events!

  1. Today: Asheville Eye Associates “Run the Forest 5k” to support the Low Vision Center.
  2. Tomorrow: “Save the Girls” @ CF Summit Oct. 27th. Register at CommunityFitnessEvents.com

Warm-up

AMRAC in 12 with 7-10:
KB Windmill,
BB Row with 2s pause,
H/R Burpee,
Wall Ball,
Mobility.

Strength/Skill Development

A1. Single leg Romanian Deadlift (@ 3011; 5-8/leg x 3. Rest 30s b/w legs

A2. Weighted Dip @ 20X1; 4-6 x 3. (Add load/reduce Gravitron assistance as able)

WOD

Metcon (AMRAP – Reps)

EMOM for 21 minutes:
Min 1: Wall Ball x 8-12
Min 2: H/R Burpee to 1′ reach x 8
Min 3: Row 30s @ 95% for cals

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>