HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

OCR/Ninja

Main – OCR/Ninja Training

View Public Whiteboard

Warm-up

1: Metcon (Time)

3x 500m row, easy pace

2: Stretches (No Measure)

couch stretch
box shoulder opener

Strength/Skill

3: Metcon (No Measure)

Strict Pullups:
1-1-3-5-7-5-3-2
ME hang from Rogue balls after each set.

go over Rope Climbing Technique

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:
15 KBS
15 ball slams
1 rope climb

The post OCR/Ninja appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!