Warm-up for workout (5:00) WOD: “Mary” AMRAP 20:00 -5 Handstand Pushups -10 Pistols -15 Pullups Cool Down: Foam rolling – be sure to hit the shoulders and lats Tweet
With the renovations complete, it was so exciting the see the surprise on our members faces, and how everyone enjoyed the new space at K3 Crossfit. For those who haven’t been able to make it yet, we’ve attached a few pictures below. We’d like to thank each and everyone who pitched in over the weekend. […]
Barbell Practice: (15:00) Hang Power Snatch with Bar Hang Squat Snatch with Bar Behind the Neck Push Press with Bar Snatch Balance with bar Durability: 3 rounds (not for time) 30 calorie row/Airdyne 30 wall balls 30 Burpees Tweet
Strength: a) Deadlift for 1×5 @75%, 1×3 @85%, 1×1+ @95% b) Strict Press 5×5 WOD: Tabatas, 8 rounds of :20/:10 1) Push-ups 2) Overhead PVC Squats 3) Mountain Climbers Tweet
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