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10/03/2017

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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 DB ext rot

5 MC+FS

5 box jump

1 min hang

As group Clean/jerk prep

Strength

A: Back Squat (3×5-5-5)

Metcon (Weight)

3 x through

16 front/side raise

10 BB RDL

10 Dips

Metcon

Metcon (AMRAP – Rounds)

5 min

5 PC

5FS

10 cal

Metcon (AMRAP – Rounds)

12 min

Forward sled run

KB OH carry

10 V ups

10 Twisting ball slam