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Crossfit Mount Kisco – CrossFit

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Warm-up

2 rds

1:00 Row

21 Single Unders

15 American swing

12 Hollow Rocks

9 Goblet Squat

6 Hand Release Push up

3 Hollow Bar Swing

Metcon (AMRAP – Rounds and Reps)

Amrap x 15 minutes

45 Double unders

35 Wall Balls 20/14#

25 T2B

15 Deadlifts 225/155#

Suggested scales:

• Double Unders: Scale for double unders will be capped 1:00.

• Wall Balls: challenge yourself to big sets. Scale weight of your ball to get this done in one or two sets.

• T2B will be scaled to kipping knee raise, or 2x abmat Sit Ups. These will fatigue so break them up to give the best quality sets you can

• Deadlift: Scale weight as needed. Ask coach for individual scale on this movement if you cannot deadlift. Move efficiently to get these done quickly and safely.

RX+ Increase:

• WALLBALL 12/10′ TARGET

• DEADLIFT 275/185#

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