05/31/2015

BK Fit Studios – CROSS TRAINING

QOD

Have you ever shot a gun?

Warm-up

– 5 minutes on foam roller & lacrosse ball

– 20 Sit ups

– 20 Air squats

– 200 m Rower sprint

– 20 Push ups

– 20 Jumping squats

– 10 pull ups

– 10 Toes-Bar

Strength / Skill

Thrusters

WOD

Teams of 3:

Metcon (Time)

WOD

200m Run

75 Back Squats (75/55)

75 Push Press (75/55)

75 Thrusters (75/55)

200 m Run
– Lift starts off the rack

– As soon as you rest, rerack, team runs 125m

– Rotate when you return

– Only one person works while other hold plank

– If you drop from plank do 5 burpees.