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Wednesday 13 February

By February 13, 2019Uncategorized

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

15/12 cal row
10m Duck walk every 5m 10 tempo air squat 32X0
20 frog pumps
10 kip swings

Weighted Step-ups (4×10 reps each leg)


3 second eccentric (down)

Perform 10 reps each leg then change

DB or KB in front Rack

Metcon (No Measure)


In between step up sets

perform 8-10 knee to squat jumps

Metcon (Time)


21-15-9

DB hang squat clean thrusters 50/35
Pull-ups