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11/17/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

12 Db ext rot

10 Cs victory

30 sec hollow hold

30 sec dip hold

Strength

A: Shoulder Press (3 x 5-7@65-75%)

B1: Alt 1 leg RDL (3x 16)

Holding BB, perform RDL’s alt from leg to leg

B2: DB side raise (3×12)

Metcon

Metcon (Time)

4 min to complete

10 cal row

5 burpee

10 cal bike

5 burpee

10 cal ski

5 burpee

rest 60 sec

3 rounds
Work on pace!