01/18/2015

BK Fit Studios – Cross Training

QOD

What are you doing for The Big Game? (Copyright reasons we cant say the superbowl)

Announcements

Have you tried SFH recovery?

Mobilizing after class or yoga?

Warm-up

12min: AMRAP (No Measure)

(8 reps)

Air Squats

Scorpion

Push-Ups

Iron Cross

OHS (45/35/15/pvc)

RDL (45/35)

Skill / Gymnastics

Cleans

Metcon

Metcon (Time)

30-20-10

Squat Cleans (115/85)

15-10-5

Handstand Push ups (Strict)
Scaled: Power Cleans & Pike box HSPU