02/28/2015

BK Fit Studios – Cross Training

Heart Racer

500m Row

QOD

Have you signed up for the Cross Training Open? You only have two days left.

Warm-up

2 Rounds:

10 Leg Swings

20 Walking Lunges

10/10 Banded Side-steps

10 RDLs (45/35)

10 Glute Bridges

10 2.5# Plate Shoulder External Rotations at 90/90deg

10 PVC Pass Through

(wrist mobility)

WOD

Cross Training Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Cross Training Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk
Scaled:

Cross Training Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#