Warm-up: Foam Roll T-spine and IT Bands, 5 Ys, Ts, and Ws, 10 Push-ups, 5 Normal, Wide, and Narrow Air Squats, 20 KB Swings, 20 Sit-ups, 2 Minutes Bottom of Air Squat, Banded Shoulder and Lat Stretch, Thruster Warm-up
For Reps – Kalsu:
100 Thrusters (135/95lbs)
5 Burpees every minute, begin with 5 burpees
Time capped at 25 minutes
Finisher: Rest and recover this week(end). Set up an appointment with Maria for a massage.
Well, that was a fun three days. I hope you enjoyed it thoroughly. Now you have the next 4 days to rest and recover before we begin anew on Monday. While you are resting with ice on the shoulders and sweet potatoes in each hand, keep your browser tuned to our Facebook (CrossFit Ktown), Twitter (CrossFitKtown), and our blog (you’re on it now) for all the updates from this weekend’s events.
The individual and team competitors are excited as you were after hearing the final beep after Kalsu. Wish everyone good luck, and we will see you all on the other side! Ktown, mount up!
We may not win, but we will have the most fun,