xfitkits

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10m lateral band steps
10+10 RNT back step lunge weighted
20m SA KB oh carry

Back Rack Lunge (Heavy 10)

Back Rack Lunge (3×10)

@ 70-80% of heavy 10

Metcon (No Measure)

3 Sets @ 85% effort

300m row
20 goblet squats 24/16
10 SA DB hang clean and jerk (5 each arm)

Rest 2 minutes

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 sets

10 dbl kb deadlift
10 dbl kb front squat
8+8 sa crossbody snatch
20 banded glute bridge

Banded Deadlifts (10×3)

heavier than last time every 90 sec

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 wall balls 20/14lb
15 KB swings 53/35lb

CrossFit Kitsilano – CrossFit

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Metcon (Time)

Every 5 minutes, for 30 minutes (6 sets)

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls

Metcon (No Measure)

Midline

4RNFT

10 Ring body saw
30 second star side plank right
30 second star side plank left

CrossFit Kitsilano – Weightlifting

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Power Clean + Push Jerk (5×2+1)

Working between 70-80%

Press in Split (5×5)

Move feet into jerk stance and press from this position
light to moderate

Jerk Dip (5×3)

https://www.youtube.com/watch?v=X3mVO-KuwJM
100 – 120 % of front squat

CrossFit Kitsilano – CrossFit

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Metcon (Time)

Relay Races
In teams of 3 complete 3 rounds each (9 in total)

250/200m row
20 goblet squats 24/16
20 ab mat sit ups

-rest 5 minutes-

In teams of 3 complete 5 rounds each (15 in total)

150/100 m row
20 air squats
10 burpees

Each round is a sprint
you are racing the teams next to you.

you must complete the entire round before tagging off to the next person