Thursday
Crossfit Mount Kisco – CrossFit
Warm-up
0:45 AD
Banded:
10 Air Squats
10 Hydrants
10 Donkey Kicks
20 Glute Bridge
Keep tension on band throughout all movements
1:00 Row
10 Deep Air Squats
10 Hand Release Push Ups
20 Hollow Rocks
Back Squat (6×3 – Tempo )
5 seconds down
3 second Hold
Stand
1 second hold at top for new breathe.
After each set complete:
5 Strict (weighted if poss.) Pull Ups
10 Overhead Walking Lunges 95/65#
10 Weighted Push Ups 25/15#
Metcon (No Measure)
3 Back Squat (60%+)
5 Weighted strict Pull ups
10 Over Head Walking Lunge
15 Weighted Push Up 25/15# Plate
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