Posted on Sep 21, 2015

CFSK WOD 22/09/2015

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A. 4 sets of:
Bridge/Crab Walk
Laying Handstand Hold Drill x 30seconds
4-6 x Strict HSPU/6-8 x Box-Pike HSPU/20sec HS Hold
rest 60seconds between sets.

B. 7min AMRAP
200m Run
2-4-6-8-10 etc
KB Swings 24/16kg
Single Arm KB Overhead Squat/Single Arm KB Front Rack Squat (alternate arms every 2reps)

rest exactly 5mins;

C. 7min AMRAP
200m Run
2-4-6-8-10 etc
T2B
Box Jump 24/20″

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