Wednesday

Crossfit Mount Kisco – CrossFit

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A. : 1000m Row (Time)

Max Effort 1000m Row
enter avg. pace/500m in comments

Metcon (4 Rounds for time)

4 rounds

250m Row

@ PR Pace

15 American Swings 24/16 kg.

18 W. Lunge24/16 kg.

21 SDHP 24/16 kg.

rest 2:00

record paces per round.

Mobility

10 minute Cooldown:

Complete mobility from Monday

CORE : Metcon (No Measure)

EMOM x 10 minutes

ODD: 12-15 Russian Twists (Heavy slam ball, Hold V-up position throughout all the reps)

EVEN: L-Sit hold on Rings, Pull up bar, or on boxes

(0:45 second cap on each movement)

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