Jordan Barney

KMC 30 191212

I. Warm-Up II. Naughty or Nice (heads or tails WOD) 16 min WOD Heads- 6 push ups                                                             Tails- 12 push ups 20 JJs                                                                                   30 JJs 10 Squats                                                                            15 squats 20 (total) mtn climbers                                                    30 (total) mtn climbers 15 band curls                                      … Read more »

KMC 30 191121

I. Warm-Up II. “Skii Time” 15 Minute AMRAP: 2 Minute Skii 20 Folding Chairs 2 Minute Skii 20 Ab Bikes 2 Minute Skii 20 Ab Tucks III. Cool-Down

CrossFit KMC 191120

I. Warm-Up II. Strength 20 Minutes To Establish a 1RM Deadlift *Form must be PERFECT! III. WOD For Time: 4 Rounds 50 DU’s/100 SU’s 15 T2B 15 Plate Ground To Overhead (45/35) IV. Cool-Down