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05/09/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

10 MC+FS

10 low box jump

1 min sup grip hang

A1: Pull-ups (3 x 10)

A2: DB step up with lunge (3 x 10 per leg)

Back lunge into step up

Metcon

Metcon (Time)

4 rounds

400M row/ski/90 sec bike

20 KBS

1 min battle rope

MB combo

20 box jump