05/08/2015

BK Fit Studios – Cross Training

QOD

Favorite comedy movie?

Skill / Gymnastics

10min AMRAP of:

10 Lateral Lunges

10 Romanian Deadlifts (45/35)

10 Iron Crosses

10 Good Mornings (45/35)

20 sec Glute Bridge

Strength / Skill

Warm-up Sets – 5@40, 5@50, 3@60

Deadlift (2, 2, 2, 2, 2)

70-75-80-85-90

WOD

Metcon (Time)

21-15-9

Push Jerk (115#/75#)

Goblet Squat (24kg/16kg)

Toes-to-Bar