Blog Search

Beach Muscles

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Strength

Metcon (Weight)

3 rounds

Close grip bench x 10-12

Lateral raise x 10-12

DB curl x 10-12

rest 1 min

Metcon

Metcon (No Measure)

9 min EMOM

min 1- 15 cal Bike/Ski

min 2- 10 cleans

min 3 30 DU

Metcon (Weight)

3 rounds

banded tricep press down x 20

V bar row x 10-12

Step -up w/curl x 10 per

Metcon

Metcon (AMRAP – Rounds)

10 min

prowler sprint down and back

20 MS

1 lap

10 alt hammer strike