02/09/2015

BK Fit Studios – Cross Training

QOD

What is the most “intimidating” Cross Training movement for you?

Warm-up

AMRAP (No Measure)

(6 reps)

Air Squats

Couch Stretch (30sec each)

Strict Toes 2 Bar

Hip Extensions

Overhead Squat

Ring Dips

Hip Opener (1min)

Strength

Back Squat (5 x 3 Across)

5 reps @ 40% of 1RM

5 reps @ 50% of 1RM

3 reps @ 60% of 1RM

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5 x 3 Across @ 90% of 1RM

(or add +5 to +15lbs)

WOD

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

7 Deadlifts (275/185)

25 Double Unders
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If you DO NOT have a flat back, then you are NOT allowed to go heavy.