MFT #1551

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We're just over a week away from our next training camp weekend! Get singed up (link in bio) and come hang out, throw down, learn some stuff and make some memories with the Misfit HQ Crew. We'll be at @openboxathletics October 5-7 in Philadelphia, PA and at @crossfit817 November 16-18 in Fort Worth, TX These are the final 2 camps of 2018. Head to the link in our bio for more information on what to expect from our training camps and to get signed up! – – – – – #Cycle1 #TeamMisfit2019 – – – – #SharpenTheAxe #fitness #MisfitAthletics #WeAreMisfit #TheMisfitsAreComing

A post shared by MisFit Athletics (@misfitathletics) on Sep 27, 2018 at 1:25pm PDT

Will you be in the Philadelphia area October 5-7? There’s still time to sign up! Click on the coaching tab at the top of the page for more information on what to expect from our training camps and to grab your spot!

View the Cycle 1 Podcast HERE

2019 Cycle 1 Week 4 Day 4

1. Warm-up
4 Steady Rounds:
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats

2A. Strength Prep
Single Leg Squats
4×10 (2 sets per side)

Then

Tabata Plank Holds
8 Rounds
:20 on / :10 off

2B. Strength
Back Squat
3×3 @92.5%

3. Bitch Work
For Time:
Run 4 miles
Come out smooth and build your pace throughout

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Conditioning
Every 4:00 x 4
*Rest remainder
25 Deadlift 185/125lbs
25/15 Calories on Assault Air Bike
25 Box Jump Overs 24/20″

5. Gymnastics Accessory
10 Rounds:
30′ Handstand Walk
AS FAST AS POSSIBLE
Rest 1-2 Minutes

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