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Wednesday 24 October

By October 24, 2018Uncategorized

CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

10m +10m Side Step Banded Walk
10 Empty Bar Thruster
10 Frog Pumps with 3 second hold at the top
10 Hanging Shoulder Circles

Back Rack Lunge (1x 10 (5 each leg))


*For Load

Can either step back or forward

Back Rack Lunge (2×10 (5 each leg))


@90% of heavy 10

Metcon (Time)


15-12-9

Shoulder to Overhead 155/105
Ring/Bar Muscle Ups