CrossFit Kith Workouts for 8/12/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Intensity and Fundamentals classes:

Chris Williams, CrossFit Kith

Chris Williams, CrossFit Kith

Intensity

A. AMRAP 10 min @85%
10 cal AD
amrap pull ups
30 sec bear crawl

—rest 10 min—

B. AMRAP 10 min @85%
5 clean and jerks
10 bar facing burpees
20 DUs/singles

Fundamentals

A1 – 1-arm DB OH press x 6/arm (2 sec pause overhead), rest 1 min
A2 – Inverted BB rows x 6-8, rest 1 min x 5

B – EMOM x 18
Min 1 – 30 sec burpees to plate
Min 2 – 30 sec plank hold
Min 3 – 30 sec Airdyne 80% pace

C1 – Thoracic bridge x 4/arm
C2 – Partner pancake stretch x 30sec each, 3 times through, rest as needed

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