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07/13/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 GM

10 KB side lunge

10 banded step over

As group 3 position snatch prep

5 from hip, mid thigh. below the knee

Strength

A: Deadlift (5 min 15 rep EMOM)

B1: 1 arm DB row W/ rot (3 x 10)

Row to the hip then rotate the torso up.

B2: BB step back lunge (3 x 8 per leg)

Bar in back rack, step back into full lunge.

Metcon

Metcon (AMRAP – Rounds)

18 min

10 SDLHP

5 HSPU

10 Leg lift

5 Strict PU/MU

20 cal bike/ 30 row