06/07/2015

BK Fit Studios – CROSS TRAINING

QOD

If you could be any superhero who would it be?

Warm-up

(C) Trunk (No Measure)

Couch Stretch / Samson Stretch

Air Squats / Speed Skater Squat

Good Mornings / Hip Extensions

Sit Ups / Toes to Bar

Plank Hold / Single Arm Plank

Shoulder Dislocates / Shoulder Dislocates

Handstand Hold / Forearm Supported Handstand

Strength / Skill

Handstands

WOD

Metcon (Time)

5 Rounds:

Run 200m

5 Hang Power Cleans (95/65)

10 Box Jumps (24″/20″)

15 Squats