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07/17/2017

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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 CS 90/90

5 KB OHS

5 PU w/sh tap

5 alt pistol

Strength

A: Bench Press (3 x 5-7 65-75% or 10-12 reps)

Metcon (Weight)

3 x through

10 BB lunge

12 Kneeling KB Sh press

10 Supinating DB curl

Metcon (AMRAP – Reps)

15 min EMOM

1- 30 sec max dips

2- 10 ring rollout

3- 30 sec max cal ski/bike

Metcon

Metcon (AMRAP – Rounds)

6 min

5 PP

5 BF burpee