Blog

01/10/2017

Announcements

Kindred Fit Body Challenge starts next Wed. Jan 17th and ends Wed. Feb 28th. 6-week Challenge to lose body fat and gain muscle mass. Rules & registration online at kindredfitbody.wodifyrise.com

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Shoulder Press (6×3 @75% of 1RM)

Skill

EMOM 10 (AMRAP – Reps)

Even minute max reps

Ring MU/Bar MU/Chest to bar/ pull up

Odd Minite max reps

Hand release push up

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

25 Double under/50 singles

25 Air Squats ( as fast as possible)

Rest 1 min

AMRAP 3

25 Double Unders/ 50 singles

5 Burpees

Rest 1 min

AMRAP 3

25 Double Unders/ 50 Singles

10 American swings 70/53

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