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08/09/2017

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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 Banded chop per side

10 empty can

10 cal

30 sec hollow hold

Metcon

Metcon (Time)

21-15-9

SDLHP

bar over burpee

Metcon (Time)

3 rounds

600m run

side sled drag

20 off set KB lunge

20 weighted sit-up

Cool Down

Coaches choice (No Measure)

3-5 min