CrossFit Kith workouts 4/21

 In CrossFit, Daily Workout, Strength
DSC at the Festivus Games

DSC at the Festivus Games

Fundamentals

A. Shoulder press – 3×65%, 3X75%, AMRAP @ 85%

B. EMOM for 14 min
odd min – 6 push press @ last weight from A
even min – 8 wtd situps

C. Row 350m @ sub 1k pace, rest walk 75 sec x 4 sets

D. Banded alternating side steps x 16, rest 90 sec x 3

Intensity

A. Deadlift @20X1; 3-3-3-2-2 reps; rest 3 min
***add weight each set
***or 12-15 min skill work

B. 2 sets:
60 sec AD @moderate effort
60 sec rest
60 sec OHS
60 sec rest
60 sec alt step ups
60 sec rest

C1. DB RDL @30X0; 6-8 reps x3; rest 1 min
C2. Single arm farmers hold – 60 sec HEAVY/arm x3; rest 1 min

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