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Friday

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Friday


CrossFit Ktown – CrossFit

Pre): Metcon (No Measure)

400m row damper 1

10 3-way lunges

10 Hindus & scorpions

10 serratus push-ups

10 upside down KB presses

10 KB goblet squats

5 KB thrusters ea arm

Stretch calves, hamstrings, hip openers, and banded shoulder.

Set your barbell and jump rope up after stretching. Warm the specific movements up. Then break a lung:

3 rounds of 3-5 sec bike all out, 30-45 sec slow spin.

FX A): CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

SP A): CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

MAST): CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

By | 2017-03-23T21:32:05+00:00 March 23rd, 2017|WODS|0 Comments

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