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CrossFit Ktown – CrossFit

Today simply needs to be a big movement and mobility day. If you are stuck at home, be sure to hit lots of joint mobility, stretching, and movement!

A: Metcon (No Measure)


Foam Rolling: T-Spine, Lats, Hammies, Quads, Calves, Shins. Hit it all, spending 1-2 minutes per group

Joint Mobility: 10-15 each movements

Shrugs: for. and back.

Arm Circles

Hula Hips

Knee Circles

Boot Strappers

Forward/Backward Bends

Cossack Squats

Close/Normal/Wide Squats


Hindu Pushups

Table Makers

*If you have a LAX ball, get into some of those funky tissues and get it loose!

B: Metcon (No Measure)

Skills Work: 15-20 minutes

Do not go crazy on reps and volume

Practice movements like:

Double Unders


Air Squats

Quick Sets of Burpees (5 AFAP, then a big rest)

If you have some equipment:

PVC/Barbell OHS

Tall Snatches/Tall Clean (empty bar)

DB Snatches

Toes to Bar

Ring Dips


*Again, do not overdo this. Simple sets, practicing the movements

C: Metcon (No Measure)

Flushing Cardio:

Move at a baseline cardio pace (zone 1) for 15-30 minutes:

Jogging (even in place)

Jump Roping (singles and doubles)

Stationary Bike


Mix it up and move steady!

*Again, the point of today is to work out some kinks, work some skills, and get the blood flowing. Get that body and mind ready to Crush 15.1

By | 2015-02-25T20:42:19+00:00 February 25th, 2015|WODS|0 Comments

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