01/29/2015

BK Fit Studios – Cross Training

QOD

Do you like to fly?

Announcements

Have you tried SFH recovery?

Mobilizing after class or yoga?

Warm-up

AMRAP (No Measure)

(9 reps)

Air Squats

Scorpion

Push-Ups

Pull-ups

RDL (45/35)

OHS (45/35/15/pvc)

Skill / Gymnastics

Ring Dips

Ring Dips (3 x Max )

WOD

25min CAP

Metcon (Time)

100 Abmat Sit-ups

90 Air Squats

80 Kettlebell Swings (16kg/12kg)

70 Box Jumps 20″/16″

60 Push-ups

50 K2E

40 Pistols (20 each)

30 KB Push Press (15 each)

20 Strict Chin-ups

10 Ring Dips