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05/17/2016

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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

Strength

A1: BB lunge (3 x 10)

1 leg at a time, do not alternate

A2: Supinated grip pullups (3 x 10)

palms up on the bar

Metcon (Weight)

3 x through rest 1 min

10 DB snatch 50/30

10 Zottman curls

20 Band overhead tri ext

Metcon (Time)

3 rounds

20 cals

20 BS

20 weighted sit-up