06/14/2015

BK Fit Studios – CROSS TRAINING

QOD

Have you ever gone hunting before?

Warm-up

– 5 minutes on foam roller & lacrosse ball: focus on hamstrings, quads, glutes.

– 200 m Run

– 15 Sit ups

– 15 Air squats

– 15 Knees to Elbows

– 15 Leg raises

– 15 Ring dips

Strength / Skill

Handstands

WOD

Metcon (AMRAP – Reps)

8 Minute Partner AMRAP

Athlete #1: Run 200 Meters

Athlete #2: Completes as Kettlebell Swings (53/35)

Rest 2 minutes

6 Minute Partner AMRAP

Athlete #1: Run 200 Meters

Athlete #2: Completes as many double unders as possible (singles 4:1)

Score is total combined kettlebell swings & double unders.