Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 20 Calorie row 10 PVC pass thru 10 PVC Oh Sq 10 Burpees over pvc Metcon (Time) Teams of 3 Buy in: 2:00 Plank Then Complete: 180 Calorie Row While the other two complete: 100...

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Crossfit Mount Kisco – Metcon (Time) Teams of 3 Buy in: 2:00 Plank Then Complete: 180 Calorie Row While the other two complete: 100 Ball Slams 50/30# 80 T2B 60 Over Head Squat 105/75# 40 Burpee Box Jump Over 20″ 20 Wall Walks Switch...

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Thursday POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) 3 Rounds • Row Calories • Weighted Sit Ups 20/14# • Assault Bike • Deficit Deadlift • Rest 1:00 on/ 0:15 off STR: Metcon (No Measure) 3 Rounds 10 Lunge...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 10 Air Squat 10 Sumo Dead Lift 16/12 kg. 10 Goblet Squat 16/12 kg. 0:30 Wall Sit 1 Wall Walk 15 Sumo Dead + HIGH PULL 15 Goblet Squat 0:60 Wall Sit 1 Wall walk Metcon (Weight)...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 250/200m Row 10 Russian Swings 5 Hollow Bar Swings 250/200m 10 American Swings 5 Strict Pull Ups Metcon (AMRAP – Reps) 3 rounds 2:00 on/1:00 off • 250/200m Row Amrap...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Skill: Kipping HSPU 3-7 OTM x 7 minutes Add a deficit if you’d like to scar height instead of scaling up in reps. Pick a number before you start and hit it...

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Monday Power

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) 3 rounds – 0:40on /0:20 off • DB V-Ups 25/20# • Burpee Ball Slam 20/14# • Weighted Toe Taps 24/16 kg. 2Box • Squat Jumps Over DB • Rest 1:00 STR...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 500m Row buy in 2rds through: (0:20 on/0:10 off) Banded lat press down Air Squat Hand release push up Walking Lunge First to 50 (Time) 50 T2B Metcon (AMRAP – Rounds and...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up any order: 1:00 Row 1:00 Bike 1:00 Plank hold 1:00 row 1:00 Ski 2 minute challenge – Russian Swing (AMRAP – Reps) 2 Minute Challenge! As Many Reps As Possible in 2...

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 10 air squats 10 push ups bear crawl high knees butt kicks walking lunges 10 air squats 10 push ups Metcon (Time) 4 Rounds: 15 front-rack SB lunges (135/95) 12 HSPU 9 clean and...

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Friday – POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Metcon (No Measure) 3 Rounds • Jump Rope (Doubles or Singles) • Calories Row • Burpee Over DB • Farmer Carry 24/16 kg. • Rest STR: Metcon (No Measure) 4 rds NFT 20 Banded Pull Aparts...

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Turkey Burn-Off

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner 100 Single Unders 75 Push Ups 50 Deadlift 185/125# 25 Thrusters 155/105# 50 S2OH 135/85# 75 V-Ups 100 Double Unders Warm-up TABATA: (0:20/0:10) x 8 rounds Mountain...

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