Thursday

Crossfit Mount Kisco – CrossFit

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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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