Workout of the Day

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

CrossFit KMC 191018

I. Warm-Up II. “20.2” 20 Minute AMRAP: 4 DB Thrusters (50/35) 6 Toes-To-Bar 24 DU’s Scaled: (35/20), Hanging Knee Raises, Single Unders Master’s Scaled: (35/20), Sit-Ups, Single Unders III. Cool-Down

CrossFit KMC 191015

I. Warm-Up II. Skill 10 Minute EMOM: Round 1-5: 5-8 Strict Pull Ups Round 6-10: 10-15 Kipping/Butterfly Pull Ups III. WOD 6 Minute AMRAP: 12 Box Jump Overs (24/20) 12 Alternating DB Snatches (50/35) IV. Cool-Down

CrossFit KMC 191014

I. Warm-Up II. Strength Every :90 For 8 Sets 2 Squat Cleans *Build In Weight III. WOD 3 Rounds For Time: 50 DU’s/100 SU’s 25 Toes-To-Bar 5 Squat Cleans (185/155) IV. Cool-Down