CrossFit Kith workout 4/16

 In CrossFit, Daily Workout, Strength

Fundamentals

A. Front Squat cluster – 3 reps every 30 sec x 3, rest 3 min x 4 sets

B. Every 2 min for 10 sets
5 shoulder press @70%1RM
5 goblet squats
10 KB swings

C. Straight arm side bridge ALAP each arm x 2 sets

Intensity

A. Box squats – 10 sets of 2 reps @60%1RM, rest 1 min between
***or 12-15 minutes of skill work

B1. Weighted pull ups @20X0; 1 tough rep x5; rest 1 min
B2. HSPU – 2 tough reps x5; rest 1 min

C. AD – 15 sec sprint every 2:30 x6

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