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Ragnar Relay 2011

Ragnar Relay 2011

Van writing fun!

Warm-up: Leg Swings, Arm Circles (all ways), Foam Roll T-Spine, 20 Good Mornings (45/25lbs), 20 Thrusters (45/25lbs), 20 Hang Muscle Snatches (45/25lbs), 20 Sit-Ups, 20 Butt Kicks, 20 High Knees

Skill: Handstand Push-Up

Squat: 3 Reps @ 80% 1RM on the Minute for 6 Minutes

MetCon – For Reps:
2 Minute AMRAP Handstand Push-Ups
2 Minute AMRAP Sit-Ups
2 Minute AMRAP Handstand Push-Ups

Well the Ragnar Relay is over and I will be the first to say what a blast it was! I encourage all of you to do some sort of race like this at some point (even if you don’t like running…like me). A huge congratulations goes out to all of Ktown’s Jacked and Tan team members: Matthew Cumbee, Robert Orler (who ran an extra leg), Chris Cope, Coach G (who ran an extra leg), Lindsey Crosnoe, Coach CBo, Fran Hahn, Crissy Cannon, Katy Kalian (who ran an extra leg), Coach Miss J, and Travis McCroskey. A giant thanks goes out to Larry and Geri Scalf and Paul and Fran Hahn for letting us use their vehicles! It would not have been possible without them. Also thanks to our awesome members who showed their support through twitter, facebook, and texts. There were definitely times where I needed it. We can’t tell you our official time yet because for some reason our team’s time is not posted. No worries runners we will get this remedied.

Ragnar Rocks,
<3 Coach Miss J

We tunneled for Lindsey on her last run!

By | 2017-04-25T14:38:53+00:00 November 7th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments