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07/07/2017

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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 DB ext rot

10 Lateral band step overs

10 Gm squat

10 Goblet side lunge

Strength

A: Deadlift (3x 5-5-5 %0% 1rm)

Metcon (No Measure)

3 x through

10 Db chest press

10 DB cross step up per leg

10 Foot elev ring row

Metcon

Metcon (Time)

4 rd min

6 strict pull-up

8 PP

10 Cal

12 Lat burpee box jump