Monday

Crossfit Mount Kisco – CrossFit

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Warm-up

500m Row

20 Pendulum Leg Swing

15 Air Squats

10 High Jumps

5 broad jumps

15 Air Squats

20 v-Up

30 scissor kicks

Back Squat (4×4 building every 2:00 from 65%)

No belts allowed

0:02 second hold in bottom first two reps.

8:00 to warm up to 65%

6x 55% Hold first 2 reps

5x 60% Hold first 2 reps

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First set begins @ 9:00

Change weights quickly and be on time.

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*Perfect upright position

*no deviation during standing portion

Metcon (Time)

500m Row

40 Walking Lunge 50/35#

30 Wall Balls 30/20#

20 Box Jump 24/20″

10 Burpee Box Step Over 50/35#(24/20″)

Time Cap: 13:00

Cool Down

Dedicate 10:00-15:00 after you clean up your equipment to increase flexibility. This will also help with recovery/soreness.

(A bit easier with a friend)

Recommended:

Spend 1:00-1:30 each side

• knee on Abmat, foot against wall (quad)

• Buttfly Groin Stretch

• Side Lunge Stretch

• Roll Quads

• Roll Hip Flexor

• Roll IT Band

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