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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)


4 shrimp squats ea leg

8 single leg glute bridge ea leg

20 sec standing isometric hip flexor ea leg

20 planked feet-in-rings crunches

C: Metcon (Time)


100 DU

100m 90 degree plate carry in front, off body

20 OHWL w/ plate

10 burpee to 12″ target

By | 2019-07-10T21:16:59+00:00 July 10th, 2019|WODS|0 Comments

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