01/25/2015

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

(B) Push/Pull (No Measure)

Hollow Body Hold / Hollow Body Rock

Table Inside Out / Shoulder Bridge

Air Squats / Goblet Squats

Elevated Ring Rows / Pull-ups

Elevated Push-Ups / Push-ups

Eccentric Pull-Ups / Eccentric Pull-Ups

Eccentric Push Ups / Handstand Hold

Skill / Gymnastics

Headstand Hold

WOD

Metcon (Time)

For Quality (Strict if possible):

30 Toes to Bar

Every break 5 (burpees)

12 – 9 – 6 – 3 reps of: Ground To Overhead (95/65)

40 – 30 – 20 – 10 reps of: Double Unders