10/22/14

BK Fit Studios – Cross Training

Warm-up

6: Warm Up (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

Shoulder Dislocates (PVC) / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

15-12-9

Thrusters (95/65)

Ring Dips (or box)

Stretch / Cool Down

QOD

What award would you love to win, and for what achievement?