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07/11/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 hip swing

10 empty can

10 Goblet squat W/ press out

2 TGU

Strength

A: Back Squat (5 min 15 rep EMOM)

B1: BB RDL (3x 10)

B2: Dips (3 x 10)

Metcon (No Measure)

8 min EMOM

8 Thruster

20 DU

same minute

45 sec cap

Metcon

Metcon (No Measure)

3-1 min rounds

ski

battle rope

sit-up

KBS