Announcements

This Monday, Mem. Day, we will have 2 “All Levels” classes at 8 and 10am. Check out the details on the members’ group: facebook.com/groups/backalleycrossfit/

Program – CrossFit 101

Metcon (No Measure)

Air Squats

5 x 15 Reps

Set 1: Super Slow, 20 Seconds Round Trip

Set 2: Bottom to Bottom

Set 3: 10 Second Pause At The Bottom of Each Rep

Set 4: Eyes Closed

Set 5: Ease Down, EXPLODE UP.

Metcon (AMRAP – Reps)

3 Rounds

1min Cal Row

1min Pillar to Pillar Sprint

1min Jump Rope

1 min Rest