Saturday

Crossfit Mount Kisco – CrossFit

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Warm-up

Warm Up

200 row (moderate pace M: 2:00 W: 2:10)

10 air squats, 2 second hold in bottom

15 walking lunges

20 alternating dumbbell push press (light weight M: 20-25 W: 10-15)

250 row (fast pace M 1:45  W: 1:55)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

6 over the bar burpees

8 Deadlifts (225/155)

10 Box Jumps

12 1 arm snatch (50/35)

14 step back lunges

After each full round, 30 second static deadlift hold

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