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07/09/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 17 (No Measure)8 empty can per arm 10 MS 10 band pull apartStrengthMake up strength (No Measure)Spend 20min or so on 1-2 strength movements you may have missed. BS FS DL Sh press Oly liftMetconMetcon (Time)4…

07/08/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepsh/ hip prep (No Measure)5 KB up sh press 5 BB good morning squat 8 trap 3 liftStrengthA: Shoulder Press (3x3 70,80,90% force reps)B: 10 min emom clean/pullupeven-5 cleans odd- 5 pullupsC1: DB side raise (3x10)C2: BB…

07/07/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepDead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowStrengthA: Deadlift (3x3 70,80,90% force reps)B1: Dips (3x8)B2: 1 Arm KB High pull (3x10)Elbow high, try and get fist to…

07/05/2016

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CrossFit KMK - CrossFitWarm-upDynamic Stretch (No Measure)PrepPrep 7 (No Measure)8 inch worm with push up 8 empty bar good morning 10 band pull apartStrengthA: Bench Press (3x3 70,80,90% force reps)B1: V bar pullup (3x8)Place V bar over bars, alternate from left to right when pulling upB2: BB hip ext (3x10)MetconMetcon…