Training October 5th, 2012

Level 1

A1. Push-Up -   5-10 reps with perfect form @ 2111.   Rest 2 minutes

A2. Ring Rows @ 2111   5-10 good reps       Rest 2 minutes

3 sets
10 bench dips
10 banded pull-ups
15 sit-ups
15 squats
15 good mornings @ controlled pace

rest 3 mins between sets.



Level 2

A1. Bench Press @ 20x1   5,3,3,2,2  Rest 2 minutes

A2. Strict CTB chins  AMRAP (-2).   Use strict chins if you can't get CTB strict.

+
3 sets

10 ring dips
10 CTB chin-ups kipping
15 GHD sit-ups
15 squats
15 back extensions

rest 3 minutes between sets.


Check out the Fall Brawl right here at Crossfit Binghamton  :   http://binghamtoncrossfit.com/CFB_Fall_Brawl.html

Our first event this summer was a blast but we want more of our OWN members in this time!