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11/03/2017

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CrossFit KMK – CrossFit

Warm-up (No Measure)

2 x through

5 cal

zig-zag thru cones

3 hurdle lateral hop

sprint to end of gym

10 AS

5 PU

Warm-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

10 Gm+squat

8-1 arm ring row

30 sec hollow hang

Strength

A1: Deadlift (3 x 10)

A2: DB fly (3 x 12)

lying flat on bench perform neutral grip fly

Metcon (Weight)

3 x thru beach muscles

10 DB tri ext

10 BB curl

10 DB side raise

Metcon

Metcon (Time)

4 rounds

300M run

sled drag

10 dips

Stone carry up and back

rest 60 sec