Tabata

Power Cleans
Push Ups
Pull Ups

21-15-9
slam balls
wall ball shots
after each set 50 du's

5x
8   calories on bike
10 SL Box Jumps
12 Burpees

Next On Ramp Class

On Ramp Class - Introduction to CrossFit
When: Feb 11th 7:30 -8:30pm for 4 weeks
Where: Badlands CrossFit 😎
Cost: $150

Leave a message on our Facebook Page or text 403-548-5916 if you want in!! We are capping class at 6 ...so don't delay these classes fill up fast!!

4x

12 DB FR Lunge
12 DB Floor Press
12 Sit ups

u choose
4x

15 thrusters
15 T2B

or

30 wallballs
30 sit ups

4 RFT
30 Air squats
300m row
3 MU/6 pull ups

21-15-9

Dumbell Step up thrusters
T2B

4x

200m ski
5 pull ups
15 ring push ups

4x

10 burpee box jumps or burpee pull ups
10 t2b or 15 sit ups

friday fun...

Merry Christmas