HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

OCR/Ninja

Main – OCR/Ninja Training

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

2 rounds (100m each)

jog

high knees

butt kickers

carioca (switch direction hafway)

2: Stretches (No Measure)

Strength

3: Metcon (3 Rounds for time)

3 sets:

1a. 5 strict chin ups, no rest

1b. ME hang on rogue balls, rest :60

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP:

20 cal bike

15 HR pushups

10 OH KB lunges (35/26)

100m farmer carry (53/35)

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!