10/20/2017

Back Alley CrossFit – Fitness Today we’re doing a benchmark with a dumbbell twist. Focus should be on staying tight through the middle to support the thruster. Make sure you’re breathing through the movements and not holding your breath at any point....

10/20/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) 5 minute partner sled push (inside) 10 minute AMRAP 30 double unders 20 air squats 10 V ups 5 burpees ABS 30 sec right plank 30 sec cross climbers 30 sec plank 30 sec plank jacks 30 sec left...

10/19/2017

Back Alley CrossFit – Fitness Today’s workout is a series of short metcons. These should be fast the entire time! Go hard and try to recover with the rest youre given between. Metcon (AMRAP – Rounds and Reps) 3 min amrap 5 cal bike 5 burpees Rest 2...

10/19/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) 1 minute Jump rope then: 6 minute AMRAP 10-Reverse lunge step ups 10-Box push ups (incline) 10-Decline knee taps 1 minute rest 1 minute Jump rope then: 6 min AMRAP 10-Box jumps 10-Bench dips 10-Lateral lunges 1...

10/19/2017

Back Alley CrossFit – CrossFit Clean and Jerk Clean and jerk EOMOM 14 minutes Metcon (AMRAP – Rounds and Reps) 5 minute amrap 3 clean and jerk 185/125 (full squat) 20 sit...