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Make up day

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CrossFit KMK – CrossFit

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

General prep (No Measure)

5 inchworm with push up

8 KBS

10 ring row

Make up skill (No Measure)

Spend 15-20 min on skill work

Olympic lifts

HS

Kip

DU, ETC

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon (Time)

4 rounds

12 cal sprint

5 PC

10 FS

20 weighted sit up

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