CrossFit Kitsilano – CrossFit
Warm-up (No Measure)
2 Sets
20 plate halos
10 wall roller t spine extension with plate *
then
2 sets
10+10 Single Arm DB push press
10+10 Single Arm DB windmill
Push Jerk (6-3-6-3-6-3)
6 @ 60%
3 @ 80%
6 @ 63 %
3 @ 83%
6 @ 65%
3 @ 85%
Metcon (No Measure)
e90sec x 10
10/8 cal row/bike/ski
10 HSPU
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