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05/11/2017

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CrossFit KMK, 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 KB high pull

6 push-up W rot

10 cal sprint

5 hang W scap retraction

Metcon

Metcon (Time)

3 rounds

15 cal bike/ski (NO ROW)

10 ring row

10 burpee to plate

rest 1 min

Murph prep 2 (AMRAP – Rounds)

20 min

400M row/ ski

3 rounds

5 pull-up

10 PU

15 weighted AS