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10/30/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2x through

30 sec bike/row/ski

partner medball russian toss

P1-in V position

P2-toss med ball to P1, twist and trow back. 10 per side then switch.

Both perform 5 PU W/ sh tap

Prep

Warm-up (No Measure)

2 x through

10 Trap 3 lift

5 KB thruster

30 sec hollow hold

10 Ring row

Strength

A1: Front Squat (3 x 8-10)

A2: Pull-ups (3 x 10)

Metcon (Weight)

3 x through

10 DB curl

10 LM twist

10 Ring ham complex

Metcon

Metcon (AMRAP – Rounds)

12 min

10 cal sprint

8 T2B

10 Alt BB lunge

MB combo