05/02/2015

BK Fit Studios – Cross Training

QOD

What’s something you’re not good at?

Warm-up

2 Rounds:

10 Primal Pull Throughs + Push-up

20sec hold of Bridge Glute

10 PVC Pass Throughs

10 Overhead Squats with PVC

10 Sit-Ups

WOD

“Batman and Robin”

In teams of 2:

Metcon (AMRAP – Reps)

26 Minute AMRAP:

Partner A Run 460m / 1 lap

Partner B HP Cleans + Jerks (135/95) amrap

(Switch & Repeat)

A: Run 460m

B: Front Squats (135/95) amrap

(Switch & Repeat)

A: Run 460m

B: Double Unders amrap

(Switch & Repeat)

A: Run 460m

B: Burpees amrap

(Switch & Repeat)

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Challenge for the week

Mobility for 10min