9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 11/23/16

November 23, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- King George – CrossFit

West- NO 5pm/6pm
East- NO 6pm!

Bulletproofing

CrossOver Symmetry (No Measure)

In Warm Up go over how to

Weightlifting

Sumo Deadlift (5,5,5,5,5- BUILD NOT TO MAX)

Conditioning

Metcon (No Measure)

EMOM 12, Alternating:

40 seconds on, 20 seconds off:

Sit-Ups

Glute Bridge

Plank Hold

Banded Good Mornings

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text