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06/19/2017

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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

Warm-up (No Measure)

2 x through

10 CS srap ret+row

10 alt pistol

5 1 arm ring row

10 alt birddog

Strength

A1: Back Squat (3×3@75-85% 0r 10 -12)

A2: Supinated grip pullups (3 x 10)

palms up on the bar

Metcon (Weight)

3 x through

10 DB chest press

10 BB RDL

10 Step up w/ curl

Metcon

Metcon (No Measure)

8 min EMOM

odd-8 PC

even-10 box jump

Metcon (Time)

4 rounds

20/17 cal

10 BB PP

10 burpee to plate

20 weighted sit-up