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08/03/2017

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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

15 banded glute walk

10 Alt bird dog

10 KBS

10 PU w/ sh tap

Strength

A: Deadlift (3 x 2-3 @80-90%)

Metcon (No Measure)

3 x through

10 GHD

10 Pallof press per side

10 KB 1 arm rows

Metcon

Metcon (Time)

4 rounds

10 PC

200 M run

stone carry

10 T2B

200M run