Wednesday

Crossfit Mount Kisco – CrossFit

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Warm-up

2 Rounds

250m Row – medium pace (harder than normal warm up pace)

10 Spider crawl

10 KB RDL

15 Russian Swing

– Second round maintain pace with less strokes/m

– Second round increase KB Weight.

Metcon (AMRAP – Reps)

In a 4:00 window complete:

500m Row

25 Russian Swing 32/24 kg.

With remaining time: Max Push Ups

Rest 2:00 X 4 Rounds

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