CrossFit Kith – 9/11/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Friday, September 11, 2015.

Intensity

"Becky" Movement Review

“Becky” Movement Review

A. Strict HSPU – 1 tough rep every minute x15

B. 10 sets:
5 air squats
5 KB swings
5 burpees
5 box jumps
rest same time as work time

***change the movement order each set, goal is same time no matter the order

Intensity

20-30 min mobility (tspine, hips, hamstrings)

A. Row skill work

B. Row 200m @ 80-85% sustainable pace, rest walk 1 min x 5
— Rest 5 min x 3 sets (3k total)

Hip and hamstring static stretches

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