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Friday 30 November

By November 30, 2018Uncategorized

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3RNFT

10 Plate Press Cossack Squat
10+10m Side Step Banded Monster Walk
10+10 SA Banded Press

Metcon (No Measure)


EMOM 5×3

EMOM 5

6 Thrusters 95/65 + 30 Double Unders

-Rest 1 Min-

4 Thrusters 115/75 + 30 Double Unders

-Rest 1 Min-

2 Thrusters 135/95 + 30 Double Unders
Scale appropriately

Durante Midline (5×40)


5 Rounds for Quality:

10 Hollow Rocks
10 V-Sits
10 Tuck Ups
10 Sec Hollow Hold

-1min Rest-

*try to go unbroken