04/29/2015

BK Fit Studios – Cross Training

QOD

Which are better: dogs or cats?

Skill / Gymnastics

10min AMRAP of:

10 Lateral Lunges

10 Romanian Deadlifts (45/35)

10 Iron Crosses

10 Good Mornings (45/35)

20 sec Glute Bridge

Strength / Skill

Warm-up Sets – 5@40, 5@50, 3@60

Deadlift (2, 2, 2, 2, 2)

65-70-75-80-85

WOD

Metcon (Time)

Complete 3 rounds for time of:

10 Shoulder-to-Overhead (115/75)

40′ Overhead Walking Lunge (45/25)

10 Front Squats (115lbs/75lbs)

40′ bear crawl

Challenge for the week

Work on Mobility for 10min

Banded Shoulder Distractions