0811/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepDead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowStrengthA: Deadlift (3x5,3,1 80,90,100%)B1: Rev grip Bench press (3x8)Holding bar with supinated grip, lower the bar like a regular bench…

Sunday Funday

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothFull Dynamic Warm up (No Measure)High knees, butt kickers, cherry pickers, drum majors, bear crawlPrepWarm-up (No Measure)Simon saysMetcon (No Measure)10 min Emom 2 cleans 20 DUMetcon (Time)3 rounds 400M run over the walls sled pull with rope 5 tire flips…

08/05/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepsh/ hip prep (No Measure)5 KB up sh press 5 BB good morning squat 8 trap 3 liftStrengthA: Shoulder Press (3x3 70,80,90% Force reps)B1: Single arm incline DB chest press (3x10)B2: Front Rack Lunge (3x8)MetconMetcon (Time)4 rounds…

08/02/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepStrengthprep 21 (No Measure)2 Turkish get ups per side 10 wall squat 10 band pull apartsA: Bench Press (3x3 70,80,90% force reps)B1: Supinated grip BB row (3x8)Palm up position, row to bellyB2: GHD raise (3x8)MetconMetcon (Time)4 rounds…