CrossFit Ktown – CrossFit
A): Back Squat (5×5 HAP – final session)
B1): Alternating DB Hammer Curl (10-10-10-10-10 ea arm)
B2): Banded Tricep Pulldown (10-10-10-10-10)
C1): Standing Single Arm Banded Press (6-6-6-6-6)
C2): Straddle Banded Row (6-6-6-6-6)
Seated in straddle, row a thick band to the chest pulling elbows back behind torso.
D): Metcon (No Measure)
50 windshield wipers
40 alt hanging knee raises
30 strict alt single leg T2B
10×10 sec alt side plank
XTRA): Metcon (Calories)
20 sec hard
40 sec walk rest
Score is total calories. Must come off bike during rest.