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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: Metcon (AMRAP – Rounds)

30 sec row

1 min hamstring stretch

30 sec rope

1 min couch stretch

30 sec jumping jack

1 min hip opener


C: Metcon (AMRAP – Rounds)

AMRAP 20 @ Your Pace:

45 sec bent knee hollow hold

15 GHD hip ext

30 sec ring dip support hold

5 heavy sandbag bearhug deadlifts

By | 2019-05-26T18:15:46+00:00 May 29th, 2019|WODS|0 Comments

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