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Fast and Dirty

Fast and Dirty

Good to have this girl back!

Warm-up: 400m Row, 20 Box Jumps, 10 Wall Walks, 20 Walking Lunges w/ Twist, Foam Roll T-spine, External Rotator Stretch

Push Press: Max Reps 1 min (65/45lbs) – rest 1 min x3

MetCon – For Time:
10 Sprints (25m)
Rest 3 minutes then move to next MetCon

MetCon – 3 Rounds for Time:
10 2-for-1 Wall Balls
15 Parallette Push Ups

Well it’s Friday and another week is through. Great work Ktowners. Don’t forget Coach G, Adam, and Blake are leaving on Sunday for their big ice climbing trip to Mount Washington! A little birdie told me yesterday’s weather on the summit was -65 degrees. Sounds fun? The fellas will be missed; wish them safety, good luck, and to come back with all their phalanges.

I’m keeping it short and sweet tonight because I have to make-up “CBo” tomorrow. Wanna join?
<3 Coach Miss J

Good finish, Amy!

By | 2017-04-25T14:39:16+00:00 March 5th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments