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11/15/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 sec bike

30 sec scottish jump

30 sec KB around the world

30 sec Plank KB hand tap

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 cat and camel back

5 thoracic rot per side

5 goblet side lunge

5 of each,

DL, high pull, FS, PP

Metcon

Metcon (Weight)

10 min EMOM

6 Thruster + 6 plyo push-up

Metcon (Time)

4 rounds

400M run/ski

21 KBS

12 pull-ups/ ring row

Core finisher (if time)

Trainer choice