QuickFit

40” Work 20” Rest

Burpee Box Jump
KBPS
Wall Sit
Sandbag Row
Plank

 

Skills - Press Module

Strict Press
Push Press
Push Jerk

 

CrossFit

Skill / Strength: double KB bulgarian split squat Clean 2 KB in the front rack position.
Place one foot on top of a box, descend to a split squat. 6 reps each leg. Work in groups of 2 or 3.

Conditioning: 5RFT (TC: 20')
12 KB front rack lunge steps (6/6)
12 KB clean and jerk (6/6)
24 KB goblet squats

Light: 8/12kg
Rx: 12/16kg
Advanced: 16/24kg

by Louie

 

 

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