12/07/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Do you prefer bottled water or tap?

Strength / Skill

Warm-up

5min:

12 Burpees

12 Air Squats Narrow Stance

12 Narrow Grip Kip Swings

Back Squat (5×3 80-85% of 1rm)

5 sets of:

Back Squats x 4 reps @ 80-85% of 1rm

rest :30

Good Mornings w/ Band x 20 reps

rest 2 minutes

WOD

Metcon (AMRAP – Reps)

2 rounds for max reps:

:60 of Box Jumps

:30 rest/transition

:60 of Rowing (calories)

:30 rest/transition

:60 of Burpees

:30 rest/transition

:60 of Pull ups

:30 rest/transition