CrossFit Kith Workouts for 8/19/15

 In CrossFit, Daily Workout

Today’s CrossFit Kith workouts for Intensity and Fundamentals.

The 530 Fundamentals class working on shoulder presses.

The 530 Fundamentals class working on shoulder presses.

Intensity (4:30 pm)

A1. Strict HSPU – 4-6 tough reps x4;
— rest 1 min
A2. Parallel grip pull ups on rings @20X0; amrap x4;
— rest 1 min

B. 5 sets:
10 push press
150m row
10 burpees
15 sit ups
— rest same time as work time
***change the movement order each set, goal is same time no matter the order

Fundamentals (5:30 pm)

A1 – 1-arm DB OH press x 8/arm (2 sec pause overhead)
— rest 1 min
A2 – Supine ring rows x 8,
— rest 1 min x 5

B – EMOM x 20
Min 1 – 30 sec Row @ 85%
Min 2 – 1-arm overhead carry down and back each arm
Min 3 – 30 sec AD @ 85%
Min 4 – 12 Russian swings

C1 – Thoracic bridge x 5/arm
C2 – Partner pancake stretch x 30sec each,
— 3 times through, rest as needed

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