CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

XMAS): Metcon (Time)

“12 Days of Christmas”

1 – DB superman makers heavy

2 – muscle-ups

3 – shoulder to overhead 135/95lbs

4 – BJ 24/20″

5 – front squats 135/95lbs

6 – alt. pistols

7 – T2B

8 – wallballs 20/14lbs

9 – HSPU

10 – burpees over the bar

11 – split jumps

12 – squat clean thrusters

XTRA): Metcon (Distance)

Row:

30 sec on, 30 sec off

40 sec on, 40 sec off

50 sec on, 50 sec off

60 sec on, 60 sec off

50 sec on, 50 sec off

40 sec on, 40 sec off

30 sec on, finished