06/30/2016

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CrossFit KMK - CrossFitWarm-upBike, jump, row (No Measure)2 min of eachDynamic Stretch (No Measure)PrepDeadlift prep 2 (No Measure)20 forward/backward leg swings each 5 high box step up per leg 30 sec supinated grip hangStrengthA: Deadlift (3x5 60,70,80% force reps on last set)B1: Rev grip Bench press (3x10)Holding bar with supinated…

06/27/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 20 (No Measure)10 MC/FS 5-10 sec dead hang scap retraction 8 standing banded row with ext rotStrengthA: Back Squat (3x5 @60,70,80% force reps on last set)B1: 1 arm LM bent over row (3x10)Stand perpendicular to LM,…

06/24/2016

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CrossFit KMK - CrossFitWarm-upBike, jump, row (No Measure)2 min of eachDynamic Stretch (No Measure)PrepDeadlift prep 2 (No Measure)20 forward/backward leg swings each 5 high box step up per leg 30 sec supinated grip hangAdd in bent knee windshield wipers and prone scorpionsStrengthA1: Deadlift (3x20)A2: Decline DB chest press (3x15)B1: Supinated…