Tuesday

Crossfit Mount Kisco – Olympic Lifting View Public Whiteboard A. : Metcon (Weight) 5 attempts to max complex: Hang Power Clean Hang Squat Clean 2 Split Jerks Metcon (Weight) 5 attempts Hang Squat Clean Split jerk

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up With 1 Light KB complete: Deadlifts and squats move slowly 10 KB straight leg Deadlift 7 Hollow bar swing 10 Goblet Squats 9 V-Ups 10 Russian Swing 11 Partner lat press downs 10...

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Monday

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) EMOM x 12 • Burpee Mountain Climber • Ring Row • DB Snatch 40/25# • Farmer Carry 24/16kg each • Row – meters • Rest 1:00 (1:00 on/0:10 switch) STR...

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HAPPY MONDAY!

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Barbell and PVC 2 rounds 200m Row 10 pvc pass Thru 10 Russian Swing 20/12 kg 10 SDHP – KB 10 Goblet Squat – KB 10 Over head squat – pvc (second round 45/35...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 Rounds 10/7 Calories first round easy. second round workout pace) 5 PVC PASS THRU 5 OH SQUAT 5 Burpees 8am: Metcon (Time) 10/7 Calorie Row 10-1 S2OH 115/75# 20-2 Wall balls...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 High Knees (in place) Every 0:10 complete 1 Burpee 1:00 Single Unders Every 0:15 complete 1 Burpee 0:40 Hollow Rocks 0:30 Push Up 0:20 Squat Jump 0:10 HS Hold (no wall)...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up (():25on/0:12 off) 2 rounds Hollow Rock Mountain Climber SINGLE LEG PVC Dead Lift PVC Over Squat Metcon (Weight) Barbell Cycle: 6 Rounds every 2:00 3 TNG Power snatch + 3 OH...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 40′ of: • High knees 15 Air squat • Inch worm push up 15 hollow rock • Lunge 15 superman • Burpee Broad jump Metcon (AMRAP – Reps) 20 minutes – OTM 1) 8 Burpee...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Skill: HSPU 10 minutes OTM – 3 reps building every 2 rounds. RX+ starts 4/2″ RX starts flat no Abmat. Metcon (Weight) 7 Rounds NFT 3 Deadlift...

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Monday Mania

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 3 Rounds 0:45 Calorie Row 12 V-Up 9 Push Up 6 Air Squat 3 Hollow Bar Swing @increasing intensity Row: Metcon (AMRAP – Reps) EMoM x 20 minutes 1) 1:00 Calorie Row 2) 0:45...

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