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06/12/2017

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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

Strength

Warm-up (No Measure)

2 x through

10 CS snow angel

8 side box step up

10 hollow rock

6 PU w/rot

A1: BB step up (3 x 8-10 per leg)

A2: Db chest press (3 x 8-10)

Metcon (Weight)

3 x through

10 dips

10 BB hip ext

10 DB side raise

Metcon

Metcon (Time)

4 rounds

1 lap

5 tire flip

side sled run

MB combo

10 BB windshield whipers