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xfitkits

Tuesday 22 January

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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

Monday 21 January

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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

Saturday 19 January

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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