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07/14/2017

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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

5 KB up lunge

5 low box jump

30 sec HS hold

As group 3 pos snatch

Strength

A: Shoulder Press (15 reps 5 min EMOM 40%)

B1: Single Arm Dumbell Press (3 x 10 per arm)

B2: Alt Front/side raise (3x 16 (8 per side))

Raise both arms at the same time, one like a front delt raise, they other like a lateral raise. Alt 1 for 1

Metcon (No Measure)

8 min EMOM

1- 5 PS

2- 8 BB rollout

Metcon

Metcon (Time)

3 rounds

600M run

10 LM twist

15 push-up

20 MS

30DU