CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

EMOM :45/15

Russan KB’s

Med Ball Air Squats

Push-up Downward Dog

Bike or Row

Sampson Lunges

Banded Pull Downs

Workout

Metcon (Time)

SATURDAY – PARTNER “30-20-10”

KBS (53/35) (35/20)

Sit-ups

Wall Balls (20/14) (14/10)

Push-ups

Cal Bike (30-20-10) or Row (40/30/20)

Pull-Ups (Ring Rows)

Goblet Squats (53/35) (35/20)

OH Plate Lunge (45/25) (25/10)

Do all sets of 30’s, then 20’s, then 10’s

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