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CrossFit KMK – CrossFit


3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)


Warm-up (No Measure)

2 x through

10 Alt pistol

10 CS snow angel

30 sec hollow hang

5 low box jump


A1: Alt DB chest press (3 x 10 per arm)

Lying on bench both arms fully extended. Slowly lower 1 DB while holding other out. press back up and switch

A2: Hamstring curl on box (3 x 12 per leg)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon (AMRAP – Rounds)

7 min

5 HC

10 cal SPRINT


Murph prep 3 (AMRAP – Rounds)

25 min

600M run

3 rounds cindy

5 Pull-up

10 Push-up

15 Weighted AS