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Sunday Funday

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic stretch outside (No Measure)Go through full warm up5 cone running drill (No Measure)PrepMetconMetcon (AMRAP - Rounds)7 min Partner 1 for 1 Box jump burpeeMetconMetcon (AMRAP - Rounds)25 min partner Over walls 600M weigthed run Tire jumps FC around the…

06/10/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Add 10 windshield wiper and 10 scorpions x 2PrepDead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowStrengthA: Deadlift (3x5,3,1@ 90-100+%)B1: Ring straight arm row (3x10)B2: Front Squat (3x8)MetconMetcon…

06/07/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 19 (No Measure)8 trap 3 lift 5 KB lateral lunge per side 10 PVC or empty bar OH squatStrengthA: Back Squat (3x 5,3,1 90-100+%)B1: Pull-ups (3x max effort)B2: Dips (3x max )MetconMetcon (AMRAP - Rounds)15 min…

06/03/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic 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 (3x3 75/85/95%)B1: Single arm incline DB chest press (3x 10 per)B2: GHD raise (3x8)MetconMetcon (No…