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04/20/17

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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)

10 KB high pull

10 high box step up

8 CS scaption

1 min sup grip hang

Strength

A: Shoulder Press (3 x 5-5-5)

B1: Ring tricep ext (3 x 12)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

B2: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

Metcon

Metcon (Time)

4 rounds

10 snatch

10 Bar facing burpee

30 sec max effort cals