05/10/2015

BK Fit Studios – CROSS TRAINING

QOD

Would you rather have a head the size of a tennis ball or the size of a watermelon?

Warm-up

10: (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

Strength / Skill

1 Second: PAUSE ON FIRST REP AT CHEST.

Bench Press (4×4 across)

add 2.5-10lbs from last weeks 4s.

WOD

Metcon (Time)

2 Rounds for time:

30 Double Unders

20 Dumbbell Lunges (40/20)

10 Handstand Push-ups