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10/09/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

20 MTN climber

1 lap

6 PU W/ rot

5 wall angel

Strength

A1: Incline Bench Press (3x 10-12)

A2: DB stepup w/ curl (3 x 8 per leg)

Curl DB as you step up

Metcon

Metcon (AMRAP – Rounds)

4-3 min rounds

5 thrusters

1 lap

5 box jumps

rest 1 min between rounds

Metcon (Time)

9-12-15-12-9

KBS

Push-up

T2B