30 May Double Decker
PSKC CrossFit – UNLOADED
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
15x Russian Swings
200m Run
15x Wall Balls
200m Run
Rx -KB’s (53/35)
Wall Balls (20/14)
-Intermediate-
KB’s (44/26)
Wall Balls (14/10)
-Beginner-
KB’s (35/18)
Air Squats
Warm-up
Stop Sign Run, then
5 xPush Ups
7x Sit-ups
9x Air Squats
———————-
200m Run
5x Push Ups
7x Sit Ups
9x Air Squats
———————
100m Run
5x Push Ups
7x Sit Ups
9x Air Squats
Accessory
3 Giant Sets of
Max Effort L-Sits from the bar or hanging knee raises
20 KB Floor Presses
20 Band Pull Aparts
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