06/09/2015

BK Fit Studios – CROSS TRAINING

QOD

I want to get better at _____?

Fill in the blank.

Warm-up

10: (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

PVC Pass Throughs / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Strength / Skill

1 Second: PAUSE ON FIRST REP AT CHEST.

Bench Press (4 x 6 Bench Press)

Stay at the same weight across

WOD

Metcon (Time)

5 rounds

7 Overhead Squats (115/75)

9 Ring Push Ups

12 Box Jumps (24″/20″)