04/18/2015

BK Fit Studios – Cross Training

QOD

If you had to describe yourself as a flavor, what would it be?

Warm-up

2 Rounds:

10 Primal Pull Throughs + Push-up

20sec hold of Bridge Glute

10 PVC Pass Throughs

5 Hip Extensions

10 Over head Squats with PVC

10 Sit-Ups

WOD

For Time:

In teams of two: Each person will have a turn to run and do the movements.

Metcon (Time)

Athlete A will run while Athlete B completes the movements:

2 rounds for time

800m Run

30 Burpees

30 Dumbbell Thrusters 40/30

400m Run (Farmers Carry) 40/30

30 Sit-ups

30 HR Push-ups