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10/05/2017

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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)

2 x through

10 DB ext rot

10 banded step over

10 hip swing

10 GM

As group Snatch prep

Strength

A: Deadlift (3 x 5-5-5)

B1: Poliquin raise (3 x 12)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

B2: BB hip ext (3x 10)

Metcon

Metcon (Time)

For time

800M run

6 PS

12 burpee

24 box jump

50 DU

600M run

6 PS

12 burpee

24 box jump

75 DU

400M run

6 PS

12 burpee

24 box jump

100 DU