Warm-up: 12 Push-Press (45/25lbs), 10 V-Ups, 12 KB Swings (50/35lbs), 10 Goblet Squats (50/35lbs) x2
Mobility and Rolling
MetCon – Erin (as in Slocum):
5 Rounds for Time
5 Back Squats (BW)
5 Power Cleans (BW/70% BW)
Finisher: Seal Stretch/ Hamstring Stretch
“Michael,” “Isabel,” “Grace,” “Nicole,” “Linda,” “CBo,” and “The Super G”; the list goes on and on of names that have been made into superstar workouts. You have tackled a lot of them and will continue to here at CrossFit Ktown. As we have surpassed our one year anniversary of making sweat angels and sexy bodies, we feel it is time to immortalize some of you with your own named workouts. Today was “Erin.” She was nasty, but I guess Ben likes that sort of thing. For some of our veteran members you may just see your name on the board as a WOD, so make sure you keep working hard for that honor. And if you don’t see your name up there, don’t feel badly because we love you just the same!
P.S. Check out CrossFit Ktown videos at our YouTube page. You may see yourself!
<3 Coach Miss J