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11/22/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

3 x through

20 sec (7-10) cal

10 goblet squat

10 KBS

10 PU w/ walk out

10 hip swings

5 spiderman per leg

Prep

Warm-up (No Measure)

As Group Clean prep

Strength

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

B1: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

B2: GHD raise (3 x 8-10)