Blog Search

10/06/2017

By: 0

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

8- Trap 3 lift

5 push-up to down dog

10 empty bar sh press

10 side lunge

5 KB wind mill per side

Strength

A1: Shoulder Press (3 x 8-10)

A2: DB RDL (3 x 10)

Metcon (Weight)

9 min EMOM

1-15 DB chest press

2-30 sec sprint

3- 20 sit-up

Metcon

Metcon (AMRAP – Rounds)

2 min

5 PP

7/10 cal

5 SDLHP

rest 1 min

x3