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11/14/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

P1- 10 cal EZ pace

P2- plank

5 V sit russian twist w/partner

5 High 5 push up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 CS bear hug

10 DB ext rot

5 KB up lunge

30 HS hold

Strength

A: Bench Press (3 x 5-7@65-75%)

B1: Front foot elevated split squat (3 x 8 per leg)

Front foot on 45lb plate
USE DB’S

B2: Ring tricep ext (3 x 12)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

Metcon

Metcon (Time)

21-15-9

WB

PU

Metcon (AMRAP – Rounds)

12 min

300M

10 KBS

20 sit-up

5 HSPU

rest 1 min

Pace! Be consistant