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06/14/2017

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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 cuban press

10 DB ext rot

10 empty bar sh press

30 Du

Strength

A1: Shoulder Press (3x 5@65-75% or 10-12 reps)

A2: Single leg BB RDL (3 x 10)

Metcon (Weight)

3 x through

10 BB high pull

20 band pull apart

10 v- bar row

Metcon

Metcon (AMRAP – Rounds)

15 min

15/12 cal

8 HSPU

10T2B

8 LM step back and press(per side)