04/25/2015

BK Fit Studios – Cross Training

QOD

What’s something you’re not good at?

Warm-up

2 Rounds:

10 Primal Pull Throughs + Push-up

20sec hold of Bridge Glute

10 PVC Pass Throughs

10 Overhead Squats with PVC

10 Sit-Ups

WOD

For Time:

With only 1 person working at a time:

Metcon (Time)

100 Box Jumps (24″/20″)

90 Deadlifts (155/95)

80 Situps

70 Air Squats

60 Double Unders (120 singles)

50 KBS (53/35)

40 HSPU (Pike push up off a box)

30 Knees to elbows

20 Push Ups

10 Clean & Jerks (155/95)

“Resting” partner performs 5 burpees emom

Challenge for the week

Sit-ups (Max effort in 2:00min)