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09/13/2018

CrossFit Kindred – CrossFit

Warm-up

General (No Measure)

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Then ….

:15 sec plank

:15 sec Superman

:15 sec right side plank

:15 sec left side plank

4 rounds

Strength

Shoulder Press (4 sets x 3 reps (Every 2 Minutes) )

70%+

WOD

Metcon (AMRAP – Rounds and Reps)

Lunge: 80’ (w/DBs #35/#25 @shoulders)

Row: 20/15 Calories

DB Push Press: 15

AMRAP: 15 Minutes

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