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10/04/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Metcon

Metcon (AMRAP – Rounds)

7 min

5 T2B

7 Thruster

9 sit-up

Metcon (AMRAP – Rounds)

15 min

1 x as fast as possible

30 cal row/ski

50 KBS

Remaining time

7 HRPU

7 WB

7 Pull-up

Prep

Warm-up (No Measure)

2 x through

5 cuban press+ press

5 KB up lunge

5 KB high pull

1 lap

2 wall walk

8-1 arm ring row

Cool Down

Warm-up (No Measure)

5 min

1 lap

5 cals (slow)

10 sit-up