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06/15/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Trap 3 per

10 hip swing

10 KB swing

10 min sup grip hang

Strength

A1: Deadlift (3 x 5@65-75% or 10-12)

A2: Supine DB Triceps ext (3 x 12)

Metcon (Weight)

3 x through

10 GHD

10 feet elevated ring row

10 KB OHS

Metcon

Metcon (AMRAP – Rounds)

5 min AMRAP

5 HPS

10 jump lunge

15 sit-up

10 cal

rest 90 sec x3