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CrossFit Ktown – CrossFit

WU: 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

A: Metcon (AMRAP – Rounds)

A1: 15 sec single arm FLR on rings R&L

A2: 25m high hips crab walk

A3: 15 sec one-arm, one-leg plank R&L

A4: 30 sec arch hold


B: Metcon (Time)


20 KBS 50/35lbs

30 sec active hollow hang

20 wallballs 20/14lbs

By | 2019-03-28T06:45:26+00:00 March 27th, 2019|WODS|0 Comments

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