CrossFit Kith Workouts 8/26/15

 In CrossFit, Daily Workout

Today’s workouts for CrossFit Kith:kith crew

Intensity (4:30 pm):

A1. Strict HSPU – 3-5 tough reps x4; rest 1 min
A2. Weighted parallel grip pull ups on rings @20X0; 3-5 reps x4; rest 1 min
B. 7 sets:
6 KB swings
9 pull ups
6 burpees
9 wall ball
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 PUSH press x 5/arm, rest 10 sec bt arms,
Rest1 min after both.
A2 – Russian KB Swings x 12,
rest 1 min x 4 sets

B – EMOM x 24
Min 1 – 30 sec AD @ 85%
Min 2 – 1-arm farmer carry down and back or around rig
Min 3 – 30 sec jump ropes @ 85%
Min 4 – 14 wallballs
+
C1 – Front plank 30 sec (wtd if possible)
C2 – Arch body hold 30 sec, 3 sets, 30 sec rest bt

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