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My apologies

My apologies

Josh roots for us with a Captain Morgan pose.

Warm-up: 20 Push-Ups, 20 Walking Lunges, 20 Burpees x2

Mobility: Hip Opener Stretch (2 minutes each leg), Samson Stretch (2 minutes each leg), Rotator Cuff Stretch (1 minute each arm), Calf Stretch (High and Low) (1 minute each stretch each leg), 20 Arm Circles (all directions), 20 Leg Swings (all directions)

MetCon – 5 Rounds for Reps:
1 minute max HSPU
1 minute max squat jumps
1 minute max mountain climbers
(Rest 1 minute between Rounds)
If you can’t do the HSPU do elevated push-ups or normal push-ups

Finisher: Check Facebook and cheer on KTOWN at Garage Games! Everything is on Coach G’s page as of now.

Off Kirsten goes for a sandbag run.

Guys, I’m so sorry! We promised a workout for today and then totally forgot. All the coaches have had competing on their minds. I’m proud to say our first two team WODs went great and thanks to the supporters, most of them Ktown athletes competing Saturday, who came to cheer us on. We don’t know our exact standings yet, but as soon as we know, you will. I will probably post Monday;s MetCon either tomorrow or Sunday rather than waiting until Monday.

Keep cheering,
<3 Coach Miss J

Coach CBo deadlifting a ton of reps in the second team event.

By | 2017-04-25T14:39:18+00:00 February 4th, 2011|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. big rob February 5, 2011 at 9:29 pm

    as rx’d cept for a mat under head for hspu
    total: hpsu- 30,squat jumps- 135,mountain climbers- 281


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