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CrossFit Ktown – CrossFit

Pre): 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

A): Front Squat (3-3-3-3-3-3 @ 22X2)

B): Metcon (5 Rounds for time)


Every 3 min for 5 sets –

10/7 cal AB

5/3 bar MU

30/40/50 DU or SU

*Scale bar MU to dips @ 2-3x

BDAY): Metcon (No Measure)

In celebration of our oldest member, Larry Scalf (the original CrossFit Ktown’er), as a class perform 72 (total) burpees. We all hope we can grow up and be like Larry one day!


By | 2017-05-03T22:30:57+00:00 May 3rd, 2017|WODS|0 Comments

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