Blog Search

Can’t we just have a Sundae?!

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic stretch outside (No Measure)

Go through full warm up

Prep

Warm-up (No Measure)

2x Through

10 Empty Cans/Side

10 Push Up to Standing with Wide stance

1 Min Sup Hang

10 Dead Bugs

Metcon (Time)

Teams of 3:

18-15-12

TTB

Row

Air Squat

While 1 Partner Completes the number of TTB Reps, the other partners perform max effort on the Row or AS, and then switch

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP(Partners):

-Partner Prowler Push

-20 WB(Alternating)

-10 Synchro Pullups/Ring Rows

-20 Leg Lifts with partner throwing legs down

-400m Farmer Carry