Jordan Barney

KMC 30 191029

I. Warm-Up II. “Wicked WOD” 2 Rounds: 8 Calorie Bike 8 Rings Rows 8 Calorie Bike 8 (L/R) Step Ups 8 Calorie Bike 8 Push Ups 8 Calorie Bike 8 Squats III. Cool-Down

CrossFit KMC 191023

I. Warm-Up II. Skill 10 Minutes of Handstand Practice Ex) Handstand, wall climb, HSPU, Obstalces, etc. III. WOD 2 Rounds For Time: 100′ Single Arm OH Walking Lunge (50/35) 30 Single Arm Push Press 30 V-Ups/Sit Ups/GHD IV. Cool-Down

KMC 30 191023

I. Warm-Up Deck of Death # on card= # of reps Ace, Q, K, J, 10= 10 reps -Hearts- Squat -Spade- Push Ups -Diamond- Ab Mat Sit Ups -Clover- JJ’s or 2X single Unders -Jokers- 10 Burpees *Flip one card… Read more »

KMC 30 191022

I. Warm-Up II. “Ghost WOD” 4 Rounds: 1 Minute JJ’s *20 Second Rest 1 Minute Squats *20 Second Rest 1 Minute Ab Bicycles *20 Second Rest III. Cool-Down