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05/16/2017

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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 DB ext rot

10 Sampson lunge

30 sec l-sit dip hold

10 AS w/ rotation

Strength

A1: Back Squat (3 x 6-8 70-80%)

A2: 1 arm DB row W/ rot (3 x 12)

Row to the hip then rotate the torso up.

Metcon

Metcon (Time)

3 rounds 1 min rest after each

5 PS

30 sec Max effort bike/row/ski

10 burpee to plate

Metcon (Time)

3 rounds for time

sled drag

1 lap

10 dragon flag

20 dead ball slams