Warm-up: 2 Rounds – 5 Pass Throughs, 20 Sit-ups, 10 Hang Muscle Snatches (45/25lbs), 10 Overhead Squats (45/25lbs)
Mobility: Lots of shoulder work…
MetCon – 3 Rounds for Time:
50 Double Unders
Finisher: 12 max L-straddle holds
BYOF. Bring your own friends.
We were thinking about growing this experiment that you all are a part of called CrossFit Ktown. Here’s the catch: we only want people that fit our culture like all of you exuberantly hardworking, fun-loving, and witticism-infused guys and gals. Let’s face it, Ktown is a place you enjoy coming to during the week. Sure we work extremely hard inside these hallowed walls, but we also have bags of fun. Let’s keep it that way. Do you know anyone that would fit in with us?
That someone doesn’t have to be a friend though. Maybe you have a mortal enemy that fits Ktown’s criteria. You know what they say about where to keep your enemies. I know you just said it out loud: closer. Of course, there are other categories people fit in to in our lives other than friends and enemies. Whatever label you have slapped on someone, if they fit what you think the culture of Ktown is then invite them in for some fun.
Some pointers (because I love a good bullet-pointed list):
- The week will have several partner workouts that are also easily scaled to individual WODs.
- Your guest can come once, twice, thrice, four times, and even all week M-F. The English language really let me down right there.
- You do not have to bring a guest, but please expect burpees if you show up all week empty handed. Just kidding. But seriously. I’m messing with you guys.
- Never fry bacon in the nude.
They said me rappin’ was like MJ playing baseball,