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04/19/2017

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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 CS 90/90

15 band circle walks

30 sec HS hold

6 push-up W rot

Metcon

Metcon (Time)

300 M row/ski

1 min active recovery( sit-up)

repeat x 3

Metcon (Time)

4 rounds

5 tire flips

400M run

FC to Fr carry around building

10 DB clean

10 DB FR lunge