Posted on Oct 9, 2019

CrossFit StKilda Workout Of The Day 10/10/19

A. EMOM x 35
M1 – 16 Russian KB Swings
M2 – 175/150m Ski Erg
M3 – 16 Single Arm DB Push Press 8 E/S
M4 – 14/11 Cal Air Bike
M5 – 12 DB Renegade Row (row + push up + row = 2)
M6 & M7 – 200m Run

B. Midline-Backline;

3 rounds of;

10 Arch Rocks
10 Arch Ups
10s Arch Hold

Rest 30s

10 Hollow Rocks
10 V-Ups
10s Hollow Hold

Rest 30s

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