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04/17/2017

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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 Sampson lunge

10 empty can

10 Alt pistol

10 KB up Sh press per arm

Strength

A: Back Squat (3 x 5-5-5 with 5-10 sec rest)

B1: 1 arm DB row (3 x 10)

B2: Ring hip ext/ LC (3 x 12)

with heels in rings, perform hip ext followed by leg curl

Metcon

Metcon (No Measure)

8 min e2mom

5 HC

10 cal all out sprint

Metcon (Time)

3 rounds

200M run

20 Box jump

20 sit-up

20KBS