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05/10/2016

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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 snow angel

10 KB up lunge

40 sec HS hold

20 DU

Strength

A1: Arnold press (3 x 12)

Seated on bench, palms start facing in as you press OH rotate palms out.

A2: Single leg BB RDL (3 x 10)

Metcon (Time)

21-15-9

SDLHP

Cal

push-up

Metcon

Metcon (AMRAP – Rounds)

10 min

10 Ring tricep ext

1 lap

10 DB snatch

10 plank walk outs