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11/21/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 hand walk pushup

10 hip swing

1 min ring FLR hold

Strength

A: Bench Press (3 x 3-5@75-85%)

Metcon (Weight)

3 x though

10 per leg DB step up

10 DB tri ext

10 DB curl

Metcon

Burpee repeat test (AMRAP – Reps)

40 sec max reps to 6 inch OH target

20 sec rest

x 4 rounds

Metcon (AMRAP – Rounds)

15 min Amrap

500M row/ski

100Ft Farmer carry

5 wall walk

50 DU