03/02/2015

BK Fit Studios – Cross Training

QOD

What did you do over the weekend?

Warm-up

AMRAP (No Measure)

(8 reps)

PVC Pass Through

Scorpion

Primal Pull-throughs + Push Up

Samson stretch (20secs each)

Pull Ups

Strength

Shoulder Press (3 x 5 Across)

Warm up

5 reps @ 40% of 1RM

5 reps @ 50% of 1RM

3 reps @ 60% of 1RM

—————————

3 x 5 Across – 85% of 1RM

WOD

Metcon (AMRAP – Reps)

3 Rounds For Reps of 1 Minute each:

Wall Balls (20/14)

Pull Ups

Box Jumps (24″/20″)

(rest 1 min)
Total reps all three rounds.