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07/10/2017

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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

5 CS incline plus

10 KB high pull

1 min hang

As group ABC clean

Strength

A: Bench Press ( 15 reps for 5 min EMOM 40-50%)

B1: Clean (3×5)

B2: GHD raise (3x 8-10)

Metcon (No Measure)

3 x through

10 Rev grip pull-up

10 DB tri ext

10 jump lunge per leg.

Metcon

Metcon (AMRAP – Rounds)

7 min amrap

10 burpee box jump over

7/9 cal