04/08/2015

BK Fit Studios – Cross Training

QOD

Are you a baseball fan?

Warm-up

(A) Foundational (No Measure)

Wall Squats / Wall Squats

Air Squats / Overhead Squats

Good Mornings / Vertical Pike Pull

RDLs (45/35) / RDLs (95/65)

Push Ups / Ring Dips

PVC Pass Throughs / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Gymnastics

Work on you’re level

WOD

Pull-ups (3 Sets of Max reps)

Metcon (Time)

1000m/800m Row

100 Double Unders

50 Wallballs (20/14)

25 Toes-to-Bar

1000m/800m Row

100 Double Unders

50 Burpees

25 Toes-to-Bar

1000m/800m Row