Warm-up: 100m Rowing Sprint, 10 Mobility Lunges, Seal Stretch (1 minute), 10 Leg Swings, Hip Opener Stretch (1 minute each), 5 Normal/Narrow/Wide Air Squats, 100m Rowing Sprint
Deadlift: 10 Minutes to Work to Heavy Single
MetCon – 10 Minute AMRAP:
10 Deadlifts (60% Heavy Single)
150m Farmer’s Walk
CrossFit Ktown I forgot a recent birthday on the post the other night! A monumental 30th birthday! This celebration belonged to Patrick. Sorry Patrick! I hope this makes up for it.
Check out this amazing video of Rachel Henry’s brother Kirk…he has dropped into our box a couple times.
See you at the Dogwood Mile,
<3 Coach Miss J
P.S. Paleo Challenge starts Monday!