01/24/2015

BK Fit Studios – Cross Training

Announcements

Have you tried SFH recovery?

Mobilizing after class or yoga?

QOD

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

Warm-up

(A) Foundational (No Measure)

Wall Squats / Wall Squats

Air Squats / Overhead Squats

Good Mornings / Vertical Pike Pull

RDLs (45/35) / RDLs (95/65)

Push Ups / Ring Dips

PVC Pass Throughs / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Skill / Gymnastics

Turkish Get-ups

WOD

For Time:

Metcon (AMRAP – Rounds)

20 min AMRAP:

25 Squats

Row 500m

25 Sit-Ups

25 Wall Balls (20/14)

25 Burpees
Partners hold:

Bottom of squat

Kettlebell rack (70/53)

V-up

Front Squat

Plank