06/08/2015

BK Fit Studios – CROSS TRAINING

QOD

What is your fruit of choice?

Warm-up

8min: AMRAP (No Measure)

10 Air Squats

25sec Hip Opener

10 Good Morning

Push the knees out with the elbows

Front Rack Mobility

Strength / Skill

Front Squat (3-3-3-3-3 )

(2 second hold rock bottom)

WOD

Metcon (AMRAP – Reps)

4 Rounds:

30 Seconds Burpees

15 seconds rest

30 seconds of Wall Balls.

15 seconds of rest