Strength – Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

250m Row

10 Monster walks L/R

10 Donkey Kicks L/R

5 Inchworm Push ups

250m Row

Back Squat (4×7 Building from 65-70%)

Super set each set with 10 alternating Deficit Lunges

Bench Press

10-8-6-4-2

Building each set

Then:

3-5-7-9-11

Reducing each time

Start 10 reps @60%

Start 3 reps @ Less than 2 reps

CORE: Metcon (No Measure)

40 Hollow Rocks

20 Superman Holds (0:01)

40 V-Ups

20 Superman Holds (0:01)

40 Slam Balls 50/30

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