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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: Front Squat (3×3 w/ 1 count pause in bottom)

C: Metcon (Time)

For time (Competition):

50 cal ski

50 cal row

50 cal bike

150 DU or 300 SU

GUT: Metcon (Weight)

Weighted plank: accumulate 90 sec with a moderate load on back. Use a partner to help load and balance plate(s) onto lower back/upper glutes.

By | 2018-04-26T11:00:42+00:00 April 25th, 2018|WODS|0 Comments

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