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: Metcon (No Measure)

LAX ball or foam roll for 10 min. Hit those frequent tight areas or painful spots. Ask a coach for some guidance if you’re having a problem. Use this valuable time to make some changes to your tissues!

C: Metcon (3 Rounds for reps)

EMOM 12:

1st – 7/7 1-arm DB hang CJ

2nd – 15 heavy Russian KBS

3rd – 12-20 GHD sit-ups

@ 12:00 perform AMRAP 8 @ 60% effort:

10 alt curtsy step-ups

1/1 piked HS walk around-the-world

25ft/side DB waiters KB farmers walk

@ 20:00 perform EMOM 12:

1st – 12-20 prisoner step-ups

2nd – 30-50 DU

3rd – ~5 tough ab wheel roll outs
Score total reps in each of the 3 pieces (3 scores).

By | 2019-01-15T15:15:30+00:00 January 16th, 2019|Biaxin 500 mg|0 Comments

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