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04/13/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 KB high pull

10 banded step overs

10 Gm squat

5 low box jump

A,B,C clean

Strength

A: Deadlift (3 x 5,3,1)

B1: 1 arm KB front rack squat (3 x 8 per side)

KB in front rack position per from 8-10 per arm

B2: Supine DB Triceps ext (3 x 12 )

Metcon

Metcon (Time)

4 rounds for time

400M run

5 HPC

10 T2B

15 ring push-up. Reg PU if cant do rings

20 OH walking lunge

20 min cap