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06/16/2016

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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

5 CS incline plus

5 goblet side lunge

10 PU to down dog

As group 3 position clean prep

Strength

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

A2: Pull-ups (3 x 8)

Metcon (Weight)

3 x through

10 Double KB FR squat

10 DB curl

max effort ring push-up

Metcon

Metcon (Time)

4 min to complete

10 PC

10 Lateral box jump

10 Cal row /ski

10 T2B

1 lap

rest 2 min

4 rounds