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CrossFit Ktown – CrossFit

Pre): 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

Pre): Metcon (No Measure)

Spend 10 min opening hips and shoulders via couch stretch, hamstrings, hip opener, banded OH, rotator cuff, and wall listen

A): Metcon (3 Rounds for time)

With a running clock (competition):

0-10min –

120 wallballs 20/14lbs

w/ death by push-ups

10-20 min –

30 power cleans @ 70%

w/ death by jumping air squats

20-30 min –

30 front squats @ PC weight

w/ death by burpees over the bar

By | 2017-05-11T19:34:11+00:00 May 11th, 2017|WODS|0 Comments

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