Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

10 Cal Bike

20 Air Squats

15 OH Sq – PVC

20 Reverse Lunge

10 Cal Bike

20 Jump Squats (unbroken?)

Gymnastic Skill

Kipping Pull Ups/C2B

EMoM x 7

1) 2×3 Kip Swings

2) 15 V-Ups

3) 2×3 Kipping Pull Ups

4) 25 Hollow Rocks

5) 1-5 C2B Pull Up

6) 15 V-Up

7) 1-3 C2B Pull Up

Metcon (Time)

10-20-30

C2B Pull ups

Front Squats 135/95#

Cool Down

On your own or with a friend: build to a heavy 2 Power Cleans. Drop the first rep, Reset your back and hit a second one. Try to go every 1:15-1:30. Build from your workout weight. Make them look pretty! Take videos!

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