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Happy Good Friday

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

10 CS 90/90

3 wall walk

10 ALT bird dog

Strength

A: Shoulder Press (3 x 5,3,1)

B1: Mixed grip pullups (3 x 8)

1 hand pronated 1 supinated

switch from set to set.

B2: Single leg DB RDL (3 x10 per leg)

with weight in one hand lower your chest towards the floor stretching hamstring.

Should be opposite hand and foot

Metcon

Metcon (AMRAP – Rounds)

6 min

5 HPS

10 box jump

Metcon

Metcon (Time)

3 rounds

300M run

5 tire flips

FC/ FR carry around building do not put KB down

20 sit-ups