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11/09/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10Db empty can

5 PU to down dog

5 low box jump

2 TGU per side

Metcon

Metcon (AMRAP – Reps)

1 min each for max reps

4x through

box jump

KBS

burpee

rest 1 min

Metcon (Time)

Partner bike(teams of 2-3)

Men-50-40-30-20-10

Women–40-30-20-10-5

Metcon (No Measure)

Core circuit

30 sec each movement

hollow old/rock

plank

flutter kick

rest

5x