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Happy Mothers day

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CrossFit KMK – CrossFit

Warm-up

Musical med ball (No Measure)

Space MB’s out, each person starts on a ball. Bear crawl around until coach says stop. whoever doesn’t land on a ball does burpees and is out.

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

15 banded glute walks

40 sec dip hold

10 Goblet side lunge

Metcon

Metcon (Time)

3- 3 min rounds

10 cal

5 burpee

5 thrusters

rest 1 min

Metcon (AMRAP – Rounds)

20 min

5 PC

7 T2B

9 push-up

12 Alt dead ball slam

150M sprint