CrossFit Kith workouts 3/19

 In CrossFit, Daily Workout, Strength

Fundamentals

A. Sumo deadlift – work up to a moderately tough single in 16 min
B1. Weighted hip thrust (2 second pause at the top of each rep) – 6 reps x4; rest 1 min
B2. Kneeling banded ab crunch – 10-12 reps x4; rest 1 min
C. AMRAP 3 min
5 air squats
10 DB push press
20 jump rope
rest 1 min x3

Intensity

A. Squat therapy
B. Front squat @30X1; 3 reps @85% 1RM x5; rest 2 min
C. EMOM x15
min 1 – 6-8 T2B/K2E/v-ups
min 2 – 12 heavy Russian KB swings
min 3 – 30 sec burpees to 6″ OH

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