Five Alarm CrossFit

Bloomington, Illinois

  • Home
  • About Us
    • What is CrossFit?
    • Our Team
    • Internship Opportunties
  • Getting Started
    • Get Started
    • Schedule
    • Pricing
    • Drop-Ins
  • Programs
    • Group Classes
  • Nutrition
  • Community
    • Articles & Announcements
    • Events
    • Testimonials
    • Member Spotlight
  • Contact Us

Fitness: 3/8/16 – Tuesday

March 7, 2016 By fivealarmcf Leave a Comment

A. 3 Sets, NFT:
– 10 Strict Pull-Ups > Ring Rows
– 10 Bent Over BB Rows
– 30 Band Pull Aparts
– 60s Bent Hollow Hold > 60 Bent Hollow Rocks

B. “BIRTHDAY BOP”
Alternating EMOM 12 (2 Rounds):
– 1 – 8 Alternating DB Snatch (50/35) + 10 AbMat Sit-Ups
– 2 – 15/12 Calorie Row
– 3 – 8 DB Push Press (50/35) + 10 AbMat Sit-Ups
– 4 – 15/12 Calorie Row
– 5 – 8 Goblet Squats (50/35) + 10 AbMat Sit-Ups
– 6 – 15/12 Calorie Row

Further Reading:
– Master the Basics First – CrossFit Invictus

Filed Under: fitness, wod Tagged With: Birthday Bop

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Upcoming Events

  1. 2021 Nutrition Challenge

    February 1

View All Events


412 Olympia Drive
Bloomington, Il 61704
Contact us
309-808-0171

Affiliations

CrossFit Journal: The Performance-Based Lifestyle Resource Goruck Affiliate
Proud

Important Links

  • What is CrossFit?
  • Get Started
  • Drop-Ins
  • Programs
  • Workout Archive

Copyright © 2021 · Five Alarm CrossFit · Designed by Forward Creations · Log in