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08/11/2017

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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 trap 3 lift

10 alt 1 arm KBS

1 min sup grip hang

10 GM

Strength

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

B1: Ring tricep ext (3 x 12 -15)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

B2: DB fly (3 x 10-12)

lying flat on bench perform neutral grip fly

Metcon

Metcon (Weight)

6 min EMOM

3 HSPU

3 cleans

Same min

Metcon (AMRAP – Rounds)

12 min

200 M run

2 KB OH carry

10 dragon flag

10 Push-up