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
