CrossFit Ktown – CrossFit

A): Metcon (No Measure)

Coach led hip and shoulder work.

FX B): Thruster (build to heavy single from rack)

SP B): 2-position Clean and Jerk (build to heavy single of complex)

Above the knee + floor + jerk

C): Metcon (No Measure)

C1) DB bent over flys: 3×8-12

C2) CFKT DB pull: 3×8 ea arm

C3) Lu raises: 3×8-12

D): Metcon (No Measure)

D1) Sorenson hold: 3×30 sec

D2) L-hang: 3×30 sec

D3) Hip circle lateral walk: 3 sets of 10 steps ea leg