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Monday


CrossFit Ktown – CrossFit

A1): Bulgarian Split Squat (3×8 sets across @ strict 30X1)

*record DB weights as single, not pair (KAB)

A2): Weighted Chin-ups (5×5 sets across @ strict 20X2)

2 second negative, 0 second pause, fast up, 2 second pause chin above bar

B): Metcon (Time)

27-21-15-9:

Wallballs (20/14lbs)

Push-ups

V-ups

Practice quality movements.

XTRA): Metcon (Weight)

X1) Russian twists: 3×20 ea way (WB)

X2) WB half moons: 3×10 ea way

X3) Double unders: 3 max sets, accumulate minimum of 50 each set

By | 2017-04-09T20:30:51+00:00 April 9th, 2017|WODS|0 Comments

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