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05/12/2017

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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)

Coaches choice

Strength

A1: Rev grip Bench press (3 x 10)

Holding bar with supinated grip, lower the bar like a regular bench press

A2: DB stepup w/ curl (3 x 8 per leg)

Curl DB as you step up

Metcon (Weight)

3 x through

BB curl x 12

Kneeling sh press x12

DB tri ext x 12

rest 1 min

Metcon

Metcon (Time)

4 rounds

10 bench press

20 Off set KB lunge

10 T2B

200 M