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04/11/2017

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CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Empty can

10 banded step over

5 alt side lunge

5 OHS

Strength

A: Back Squat (3 x 5,3,1)

B1: Single leg BB RDL (3 x 8)

B2: Dips (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

6 min

10 WB

30 sec DU

Metcon (Time)

3 round

200M run

side sled run

10 OH walking lunge

10 push-ups