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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

B): Back Squat (3×3 @ 60% – speed squat)

C): Metcon (Weight)

15-12-9-6-3 NFT:

AB cal

KB floor press (same weight as sit-ups)

Double KB sit-ups (arms point to ceiling)

Score weight of KB. Remember, when using a pair of DB or KB, you score the weight of ONE implement.

By | 2017-06-25T13:01:02+00:00 July 5th, 2017|WODS|0 Comments

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