There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Wednesday, June 1, 2016

Wednesday 1, June 2016

Warm up:

AS A GROUP - with your Coach watching to make sure you DO IT!

200m jog
200m SPRINT
200m jog
50m duck walk

Skill:

4x
4 reps of 1 1/2 chin ups
20-25 close grip push ups

Stength:

Bench press

Warm up 2-3 sets of 8-10 reps to correct any issues in form, make sure you are good to go for the next 5 sets

5 sets of 5 reps at 
55/63/70/77/85%

Metcon:

7x 1 minute of work 1 minute rest (14 minutes total)

Every minute of work, you must complete

10 KB swings - heavy
5 KB cleans to each side - heavy
5 KB snatch to each side - heavy

THIS SHOULD TAKE 50+ seconds to get through. If you are done before that, you have gone too light, and I will fix that :-)

If you don't get through the 30 reps in 60 seconds, you owe 3 burpees per missed round

1 comment:

Allen Jasson said...

Nice article, very useful information.


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