Bing Bang Boom

Feb 3rd, 2019

Category: CrossFit

Bing Bang Boom

Crowley & Dudley – CFS OG Members

Bodyweight Strong Seminar today in Southie Orange from 8-12 – Here is the link covering the seminar description. Seminar is separate from CFS membership..there is an additional cost to attend – registration info can be found here.

There will be no Endurance Class Today

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
EMOM 9
1. 30-sec Ring Support
2. 20 Lateral Up & Overs
3. 15 Box Dips

Strength
Bench Press
5-5-5-5
2. Bent-over Row
5-5-5-5

WOD
4 Rounds
10 Ring Dips
15 Box Jump Overs

Level 1- 10 Box Jumps, Bench Dips or push-ups
ADV- 5/3 Muscle-ups

At Home WOD
21-18-15-12-9-6-3
Alternating Bounding Lunges (total)
Plank Ups (total)
Russian Twists (each side)

Cash Out
Downward Dog
2:00 Total