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10/11/2017

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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 Cs archer

15 banded glute walk

10 DB cuban press

5 KB thruster

Metcon

Metcon (AMRAP – Rounds)

12 min

15 cal bike

10 ALT step-up(24-20)

5 burpee

rest 1 min

Metcon (Time)

3 rounds

Rest 60 sec after each round

15 WB

10 cal ski

400M run

10 G2OH

15 sit-up

Cool Down

Warm-up (No Measure)

Core work if time