CrossFit Kith – 9/2/15

 In CrossFit, Daily Workout

Today’s CrossFit Kith workouts: 

 Intensity

A1. Strict HSPU – 2-3 tough reps x4; rest 1 min
A2. Weighted parallel grip pull ups on rings @20X0; 5-7 reps x4; rest 1 min

B. 8 sets:
3 T2B
6 burpees
9 box jumps
12 alt DB snatches

rest same time as work time
***change the movement order each set, goal is same time no matter the order

Fundamentals

A – BB push press – Build to heavy single in 10 min 

B – Drop to 80-85% of A and do 3 reps EMOM x 8

C – EMOM x 28

Min 1 – 30 sec AD @ 85%
Min 2 – 12 Russian KB Swings
Min 3 – 30 sec jump ropes @ 85%
Min 4 – 12 goblet squats

D – Hollow body hold 10 sec on, 20 sec rest x 6

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