CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

FX B): Press (3-3-3)

FX B): Push Press (1-1-1)

SP B): Clean and Jerk (20 min to build to a heavy single, not 1RM)

C): Metcon (AMRAP – Reps)

5 rounds:

45 sec row for cal

15 sec transition

45 seconds 1-arm DB OHS

15 second transition