Tuesday 10.18.2016

*Reminder: Info session for our upcoming 21-Day Primal Challenge is this Wednesday evening at 7:30pm.  If you cannot make it, but want to learn more, please email adam@fullrangecrossfit.com!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squats x 8 reps/leg @30X0Rest 30 seconds b/t legs; Rest 90 seconds between setsB. Every minute, on the minute, for 8 minutes (4 sets of each):Odd Minutes - (5-Second Chin Over Bar Hold + 5-Second Negative Pull-up + 5-Second Active Hang) x 2 reps**Use a band here as necessary to hit these timeframes. Keep a tight hollow postition throughout.Even Minutes - Dual KB Front Rack Squat x 8 repsC. In teams of two, switching every 30 seconds, complete as many rounds and reps as possibly in 10 minutes of: 30 Calorie Row30 Ball Slams (30/20 lb)30 Calorie Assault Bike

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

2 Minute Assault Bike @55-60/45-50 RPM1 Minute Assault Bike @60-65/50-55 RPM30 Second Assault Bike @65-70/55-60 RPMRest 2 minutesx 5 sets