Warm-up: 10 Jumping Air Squats, Straight/Bent Knee Calf Stretch (30 seconds each), Hamstring Stretch (30s), 10 Dislocates, 10 Hang Power Cleans (45lbs), 1 Mile Run
Dynamic Bench Press: 3×3 @ Wide, Narrow, and Normal Grip
MetCon – For Reps/Meters:
Rest 1 Minute
Finisher: 3×15 Stall Bar Leg Raises
Announcement time Ktowners! CrossFit Ktown, Pilot, and some less cool businesses are sponsoring the Barefoot Benefit 5k and 1 Mile run!
What: Barefoot 5k or 1 Mile Run (duh)
Where: Lambert Acres Golf Course in Maryville
When: Sunday October 23rd at 2:00pm-6:00pm
Why: Because it will be fun!
Here is an excerpt from their registration page on the event…
“The expertly maintained grass at Lambert Acres golf course will serve as the landscape for this unique event; providing a safe comfortable surface for participants who wish to be barefoot.
Proceeds from the race will benefit the hundreds of forgotten elderly served at Samaritans Place Emergency Shelter in Knoxville, TN.
The goal of Barefoot Benefit is to bring our community together for a relaxed afternoon, an enjoyable run or walk in the grass, live music, local vendors, and knowing that all the while we are helping a noble cause that affects people right here in OUR local.
This event is great for an individual or a family fun day out!”
Ktown really wants to represent at this race so if interested register at http://barefootbenefit.eventbrite.com/
All those stinky feet,
<3 Coach Miss J