05/11/2015

BK Fit Studios – CROSS TRAINING

QOD

Would you rather freeze to death or burn to death?

Warm-up

8min: AMRAP (No Measure)

10 Air Squats

25sec Hip Opener

Front Rack Mobility

10 Good Morning

Push the knees out with the elbows

Strength / Skill

Front Squat (5-5-5+)

last set go for max reps

WOD

Mike’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

5 Hang Squat Cleans (115/75)

9 Shoulder-to-Overhead (115/75)

8 Kettlebell Swings (24/16)

8 Pull-ups

27 Wall Balls (20/14)

460m Run (1 lap)