Warm-up: 2 Rounds – 20 Leg Swings, Side Plank 20s, Crab Walk 70ft, Backwards Lunges 70ft; 20 GHD Sit-ups, Sitting Hip Capsule Stretch 20s, 20 Dislocates, 5 min Thoracic Spine Work
Push Press: 3 Rounds – 60s work, 60s rest; score max reps each round and total
MetCon – 3 Rounds for Time:
20 KB Swings (70/50lbs)
Finisher: 5 attempts at max double unders
It is time to call a few of you out. As you all already know, CrossFit Ktown is participating in Fight Gone Bad 5 this Saturday. FGB 5 is a workout that CrossFits across the world will be doing to raise money for Wounded Warrior Project, Livestrong, and the CrossFit Foundation.
Ktown is joining the fight, and we need all of you guys and gals to donate a couple bones! A mere five dollars would mean the world to us. Several of our athletes have reached their target fundraising goal, but many more are still short. Help us out! Here are links to each athletes fundraising page:
Every time you do not donate the coaches program heavy thrusters in the workout,
Coach ‘Fighting Badly’ G
P.S. – Take the mobility srsly peoples. I’m tired of hearing complaints about random nagging issues. If you aren’t taking the time and effort to actually work on your flexibility and mobility, you are no longer allowed to complain. We voted and I had to be bad cop. Sorry. Tough love is over now. See you all tomorrow!