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08/10/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 KB high pull

6 banded push-up

5 high box step up

1 min KB OH hold(2)

Strength

A: Shoulder Press (3 x 5,3,1 up to new 1 rm)

B1: Front Squat (3 x 8)

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

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

Metcon

Metcon (Time)

4 rounds

15/17 cal

10 T2B

10 DB snatch

10 side box jump