Blog Search

11/13/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 cal

10 Prone PVC pass through

30 PVC OH walking lunge

Prep

Warm-up (No Measure)

2 x through

10 DB cuban press

10 Alt pistol

10 goblet squat w/ press out

30 sec sup grip hang

G2OH Skill(clean/jekr or snatch)

Strength

A: Back Squat (3 x 5-7@ 65-75%)

Metcon (Weight)

3 x through

10 mixed grip chins

10 DB side raise

10 GHD

Metcon

Metcon (Time)

3 rounds

30 sec high effort

10 G2OH

10 burpee to plate

rest 60 sec

pace it out,

Be consistent from rd to rd

Metcon (AMRAP – Rounds)

8 min

4 strict pull-ups

8 cal sprint

12 twisting Dead ball slam