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08/04/2017

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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)

2x through

10 Cs 90/90

5 KB up sh press

10 hip swings

5 wall walk

Strength

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

Metcon (No Measure)

3 x through

10 Step up w/ curl

10 Dips

10 ring hip ext/curl combo

Metcon (AMRAP – Rounds)

6 min EMom

6 PS

6 Bar over burpee

Metcon

Metcon (AMRAP – Rounds)

10 min

10 Cal Sprint

prowler sprint

10 alt MB slam

20 MS