04/27/2015

BK Fit Studios – Cross Training

QOD

What’s something you’re good at?

Warm-up

8min: AMRAP (No Measure)

10 Air Squats

25sec Hip Opener

25sec Bridge Holds

10 Good Morning

Push the knees out with the elbows

Barbell on knees

Strength / Skill

Back Squat (High Back Squat 2-2-2-2-2)

Working to find 2RM

5@40%, 5@50%, 3@70% – then go up 5% on each working 2rep

WOD

“Snake in the Grass”

Metcon (Time)

5 Rounds for time:

10 Clean & Jerks (135/95)

10 Burpee (to 6″ target)
(CnJ should be unbroken first 2-3 rounds)

Challenge for the week

Mobility for 10 min: