Friday, October 26, 2018
It’s time to get up and over the rings. This Saturday, October 27th, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. Free For members and $10 drop in fee for non members.
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Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!
https://www.facebook.com/events/640519139664562/
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Strength:
Bench Press
5 x 10 (Across 65-75% of 1RM)
Superset with 8-10 Ring Rows
Conditioning:
5 Sets:
5 Manmakers (across)
10-15 GHD Sit ups, Fx: V ups
*Rest as needed, Quality, not for time
*Manmaker: Push Up + Renegade Row L/R + Pop to Power Clean + Thruster