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Thursday 18 July

By July 18, 2019Uncategorized

CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


4Sets

200/150 second row **
10-15 banded goodmornings
10 shoulder circles
10 hip down push ups

** increase pace each round

Capacity Test (AMRAP – Reps)


AMRAP 15

10 KB Swings 24/16
10 Burpees over KB*

* New Crossfit Open Standard
Compare to

04/03/2019
01/14/2019
11/01/2018
05/21/2018
03/05/2018

Metcon (No Measure)


4 RNFT

90 seconds weighted plank
30 second rest
90 second weighted chinese plank
30 seconds rest