Workout of the Day

CrossFit KMC 190723

I. Warm-Up II. Accessory Two Sets: -Scapular Pull-Ups x 30 seconds -Air Squats x 30 seconds *Rest 30 seconds -Straight-Leg Sit-Ups x 30 seconds -Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side) *Rest 30 seconds -Row… Read more »

CrossFit KMC 190722

I. Warm-Up II. Accessory 2 Rounds: -:30 Second Plank Shoulder Taps -:30 Second Air Squats *30 Second Rest -:30 Second Plank Walks (:15 Seconds Each Direction) -:30 Second Jumping Squats *:30 Second Rest -:30 Second Wall Climbs/ Hand Stand Hold… Read more »

CrossFit KMC 190719

I. Warm-Up II. Skill -5 Minutes To Work On Gymnastics (DU’s, Pull Ups, Handstands, etc.) III. WOD For Time: -30/20 Calorie Bike -40 Russian KB Swings -40 V-Ups -80 Jumping Lunges -40 V-Ups -40 Russian KB Swings -30/20 Calorie Bike… Read more »