Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

1:00 Assault Bike

20 Air Squats

10 Walking lunge

1:00 Assault Bike

20 DB Press (10 each arm)

10 Goblet Squats (slow w/ DB)

Unbroken:

15 Hollow Rock

15 Sit Up

15 V-Up

Back Squat (55%+ 6×3 sec pause in bottom each rep)

Metcon (No Measure)

After each set of

Back Squats complete

6 Strict Pull Ups (weighted if possible)

9 Bent Over Row

12 Box Step Up 95/65

1:00 Assault Bike

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