Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up With a light KB: 15-10-5 Russian Swing Goblet Squat RDL V-Up Deadlift (5×5 @ 70%+ Builds) Back Squat (5×5 @ 70%+ Builds ) Bench Press (5×5 @ 70%+...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Bike 1:00 Plank 1:00 Row 1:00 Hollow Hold Push Press (5×7) Build from 65% every 2:00 Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Cal Row 1:00 Max Cal Bike 1:00...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Row 1:00 V-Up Hold 1:00 Bike 1:00 Inverted Pike Push Up Hold 1:00 Pull Up Rig Hold Metcon (No Measure) EMOM x 15 1) 3 Strict Ring Muscle Ups 2) 20 Bear Plank Knee Tap 3)...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up ROPE & PVC 30 Jumping Jacks 10 PVC Pass Thru 30 Single Under 10 PVC OH SQ 30 Push Ups 10 PVC Snatch BALANCE 15 Double Under 5 Burps 30 Double Under Weightlifting Skill...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (AMRAP – Reps) EMOM x 20 (0:45 sec cap) Front Squat 155/105# Strict Pull Up Deadlift 155/105# Calories – Assault Bike Rest 1:00 Each movement is for max reps...

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm Up: 200 M. Run 15 air squats 15 push up 15 hollow rock 15 second handstand hold 200 M. Run Metcon (AMRAP – Rounds and Reps) Partner WOD Buy in: 200 DU 3 RFT 20 HSPU...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 20 Calorie Row 15 Air Squats 10 Knee Push Ups 15 Air Squats 20 Hollow Rocks Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm up: 250m row 1:00 Bike 250m row 1:00 Push Up plank Back Squat (4×4 @75% ) Metcon (Time) 3 Rounds 25 Russian Swings 32/24 kg. 20 DB Walking Lunge 50/35# 15 V-Ups 10...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 350m Row 30 Air Squats 25 Hollow Rocks 20 Walking Lunge – Slow, no knee tap 15 Hanging Knee raise (or K2E) 10 Burpees 1000m Row (Time) Max Effort 1000m Row8 week RETEST!...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up High knees down and back 80’ Waiters Walk 15/10# Plate 10 PVC Pass Thru/10 OH Squat 10 DB Press L/R (Light) 40’ Oh DB Carry down and back 10 DB Press Heavier 10 OH Walking Lunge...

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Sunday Funday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 7am: Metcon (No Measure) Form: Dead Lifting 101 I’ll be holding a 30 minute session with anyone who wants to learn more about the form of deadlifting. A few other people are already...

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