Blog Search

10/12/2017

By: 0

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 trap 3 lift

10 Banded good morning

10 Cs victory

10 side lunge

Strength

A1: Supinated grip dead lift (3 x 8-10)

Palms up on the bar perform a Dead lift

A2: Single Arm Dumbell Press (3 x 10 )

Metcon (Weight)

3 x through rest 1 min

10 DB step up

20 Band pull-apart

10 ring oblique

Metcon

Metcon (AMRAP – Rounds)

15 min

10 KB FR walking

10 double KB swing

10 T2B

20 sec Max effort

rest 60 sec