01/12/2015

BK Fit Studios – Cross Training

Announcements

NEW CF 5:30pm Wed & 7:30 Yoga

Protein

Coconut Water

Heart Racer

HR – Animal Crawls: (No Measure)

Bear Crawl

Crab Walk

Inch Worm

Lizard Crawl

Duck Walk

Frog Jump

QOD

What did you take away from the seminar?

Warm-up

AMRAP (No Measure)

Strength

Week1: Back Squat (3 x 5 Across)

WOD

Metcon (Time)

2 Rounds for time:

5 Handstand Push-ups

10 Thrusters (115/85)

15 Kettle-bell Swings (53/24)

20 Box Jumps (24/20)