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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

A1): KB Floor Press (10-10-10-10-10-10)

A2): Double KB Bent Row (6×10 moderate weight, controlled tempo)

One KB in each hand, torso parallel to ground, pull elbows back behind torso.

B): Metcon (Weight)

AMRAP 20 (movement):

100m bear hug carry

20 single arm DB OH reverse walking lunges (10 ea arm)

10 oblique GHD sit-ups ea side

30 cal row

Movement/recovery pace. Score weight of bear hug carry.

By | 2017-10-19T06:30:34+00:00 October 18th, 2017|WODS|0 Comments

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