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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

B1): Alternating DB Bench Press (5×5 ea arm)

B2): Single Arm DB Row (5×5 HAP)

C): Front Squat (3×3)

D): Metcon (No Measure)

Practice – 4RNFT:

10 DB windmills w/ internal rotation

10 lateral BB step overs as high as possible

10 Cossack squats as deep as possible – hold on to upright bar if need be

30 sec wall facing handstand hold

By | 2017-05-19T00:31:43+00:00 May 17th, 2017|WODS|0 Comments

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