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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

!!!: Metcon (No Measure)

Remember, the gym is closed today (Monday). See you all on Tuesday…

B: Metcon (No Measure)

3 max vertical squat jumps

3 max long jumps

3 max tuck jumps

x5 resting as needed

C: Metcon (Weight)

Single arm overhead squat: 5×5 ea arm

Choose an odd object from around the house!

D: Metcon (Time)


5 burpees

10 sit-ups

15 air squats

XTRA: Metcon (No Measure)


30 sec in handstand hold

1 min in bottom of air squat (legs off tension)

By | 2017-12-31T16:00:29+00:00 December 31st, 2017|WODS|0 Comments

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