02/12/2015

BK Fit Studios – Cross Training

QOD

Would you rather Cross Country Ski or Snow Shoe?

Warm-up

AMRAP (No Measure)

Good Morning

Air Squat

Pull-Ups

RDL (45/35)

Handstand Hold 15sec

Skill / Gymnastics

Rope Climb (10min)

Strength

Deadlift (5 x 3 Across)

Warm up

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

WOD

Tabata (Double Unders) (AMRAP – Reps)

8 Rounds of:

(0:20 / 0:10 rest)