Friday

Crossfit Mount Kisco – CrossFit

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Warm-up

1:00 Row

20 Hollow Rocks

0:30 Wall Sit

1:00 Bike

20 V-Ups

0:30 Push Ups

1:00 Bike or Row

DB Mania! (Time)

50 Calorie Row

50 DB Snatch 50/35#

40 DB Push Press 50/35#

40 DB Snatch 50/35#

30 Hand Release Push Ups

30 DB Snatch 50/35

20 Calorie Bike

20 DB Snatch 50/35#

10 Burpee over DB

10 DB Snatch 50/35#

Cool Down

4 sets of 4

Back Squat @ 70%

After each set complete:

25 Crunches

25 Hollow Rocks

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