Front Foot Elevated Split Squat superset with KB Rows 5×8/8


15 minutes Amrap

Climb the Ladder 1,2,3,4,5,etc

Hang squat clean (95/65)(135/95)

Bar facing Burpees

Calorie Row (Calories are 2x on rower)


Starting today’s class off with some glute and back strength work. The split squat is an excellent movement that we underutilize…it helps us improve the strength of the quadriceps, medial hamstrings, and adductors…aka all the leg gains! The exercise also helps to re-establish normative flexibility of the hip flexors, specifically the rectus femoris…excessive sitting weakens and shortens these muscles. We are supersetting these with single arm rows, an exercise that targets core, shoulders, back and biceps.

The wod today is a fun metcon climbing the ladder for 15 minutes. So each round you will add a rep until the time goes out…keep transitions MINIMAL and sprint hard on that row to get the most out of the metcon.

Box Brief:

MURPH 05.27-8am

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.


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