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Monday 26 November

By November 26, 2018Uncategorized

CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


2RNFT

5 SA KB Swing
5 SA KB Snatch

-Then-

3RNFT

8+8 Turkish Sit ups
8 Hip Down Push Ups
20m SA KB Front Rack Lune(10m Right arm + 10m Left arm)

Power Snatch (EMOM 3 x 4)


15 Sec Max effort Power Snatch
45 Sec rest

Rounds
1) 95/65
2) 115/75
3) 135/95
4) 155/105

Metcon (Time)


27-21-15-9 reps:

Front Rack Lunges 135/95lbs
Calories Row/Bike/Ski