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11/08/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

P1- 20 sec DU

P2- 100M ski/ row

Switch

5 hi 5 PU

P1- 8 cal bike

P2- anti rot plank

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Cs 90/90

5 KB up Sh press

30 sec hanging hollow hold

10 PVC OHS w/ 2 sec pause

Strength

A1: Split stance Db Sh press (3 x 12 per arm)

Contralateral stance, like a split squat. Press Db w/ opposite arm

A2: GHD raise (3 x 10)

Metcon

Metcon (No Measure)

20 min EMOM 80% effort

1-30 sec row (900 cal per hr)

2- 20 Walking lunge w/ 35/25 DB

3- 10 Burpee to plate

4- 30 sec ski (850)pace

Cool Down

c: Core finisher (coaches choice)

Trainer choice