04162018   Recently updated !


CrossFit Bako – Workout of the Day

Little Bit of a Deload week. Cycle is complete and now time to bring in some movements we havent done in a long while and get into some new ones as we start the next cycle!

View Public Whiteboard

Strength/Skill

In 20 Mins, pick one of your favorite lifts from the list and work up to a heavy 3-5 reps.

Back Squat

Deadlift

Press

Clean

Snatch

Gymnastics

In 10 mins work on one of your favorite Gymnastic Skills

Squats(Air, Pistol)

Inversion (Handstand, HSPU, HS Walk, Free)

Push (Push up, Dip)

Pull (Strict, neg, Ring, bar, MU)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 of Barbell lift (75% of the weight)

10 of Gymnastics skill

200m Run