Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Row maintain warm up pace – 65-70% effort 18 Knee-Push Ups 15 Air Squats (first 4 reps slow) 12 Russian Swings 9 American Swings 6 Slow Goblet Squats 1:00 Row...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Bike – Watts 400/350+ 5 PVC Power Snatch 5 PVC Over Head Squat 5 PVC Squat Snatch 10 PVC Pass thru 0:30 HS Hold 0:30 Rig Hold 1:00 Bike – Watts 450/400+ Metcon...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 0:30on/0:12off Single unders Rig Hang PVC Pass thru Running Single Unders Rig hang PVC Over Head Squat Push ups Double Unders A: Fittest Experience 18.3 (AMRAP – Reps) 7...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 Rounds 1:00 Bike 15 Knee Push ups 12 Alt Leg High Kicks 9 Knee Pulls 6 Jumping squats 3 Wall Walks 8am: Metcon (Time) Three Partners 100 Strict Pull Ups 100 Bench Press...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 250m Row 15 “Honest”/ Perfect Push ups 10 Air Squats 5 Broad Jumps (land in squat STANCE) 0:40 Bicycle ride HAPPY FRIDAY PEOPLE CrossFit Games Open 12.3 (AMRAP...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds – coach will lead. Get light DB or KB 2 Turkish Get Ups L 2 Turkish Get Ups R 10 Air Squats 10 Reverse Lunges 10 Banded Monster Walks (around shins) Back Squat...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Row (meters) 1:00 Wall Sit 1:00 Plank Hold (alt elbows/push up) 1:00 Row 500m Row (Time) Max Effort 500m Row Metcon (Time) 3 rounds 500m Row 21 Wall Balls 20/14# 15 Hang...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Bar Muscle-ups (5x Every 2:00) Make max attempts for the first 0:30 seconds of each 2:00 window. Use the box-jump technique if you need to scale. If you cannot perform the bar muscle up...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (AMRAP – Rounds and Reps) Buy in: 3:00 Plank Hold 45/35# Amrap x 15 16 DB Shoulder Press 40/20# 12 OH DB Lunge 40/20 8 Box Jump Over 24/20″ 4 Strict Pull Ups...

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