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Sunday funday

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CrossFit KMK – CrossFit

Prep

Warm-up (No Measure)

10 DB Ext Rotation

10 Groiners

40 Sec Ring Dip LSit Hold

10 BB Good Morning

Metcon

Metcon (Time)

3 Rds:

10 DB Thrusters

10 Burpees

10 Cal Row

Rest 1 Min

Earn that rest with all out effort

Metcon (AMRAP – Reps)

20 Min Amrap:

1 Lap

Prowler Sprint

20 Walking Lunge w/ a twist

10 Push Presses

20 Weighted Situps