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06/17/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Add in windshield wipers and scorpionsPrepprep 22 (No Measure)MB FS walk. length of the gym 10 push up to down dog 8 KBSStrengthA1: Deadlift (3x15)A2: Db chest press (3x12)B1: GHD raise (3x10)B2: Supine DB Triceps ext (3x12)MetconMetcon…

06/16/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 28 (No Measure)8 inch worm w/push up to standing 20 Hand stand hold 5 KB up lunge per legStrengthA1: Shoulder Press (3x15)A2: Seated DB curl (3x12)B1: Elbow out Db row (3x10)Elbow should be perpendicular to the…

Sunday Funday

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic stretch outside (No Measure)Go through full warm up5 cone running drill (No Measure)PrepMetconMetcon (AMRAP - Rounds)7 min Partner 1 for 1 Box jump burpeeMetconMetcon (AMRAP - Rounds)25 min partner Over walls 600M weigthed run Tire jumps FC around the…

06/10/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Add 10 windshield wiper and 10 scorpions x 2PrepDead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowStrengthA: Deadlift (3x5,3,1@ 90-100+%)B1: Ring straight arm row (3x10)B2: Front Squat (3x8)MetconMetcon…