03/04/2015

BK Fit Studios – Cross Training

QOD

Where is your favorite place to shop for groceries?

Warm-up

AMRAP (No Measure)

3 rounds: (7 reps)

Shoulder Dislocates

Air Squats

Pull-Ups

Push-Ups

Kettlebell Swings

Skill / Gymnastics

Beat / Kipping Swing

WOD

Metcon (Time)

21-15-9

Goblet Squat (24/16)

Burpees

(rest 2 minutes)

12-9-6

Overhead Squat (95/65)

Hand Release Push-ups