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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

SP B): Clean (3RM; 90%x3x2)

FX B): Sumo Deadlift High Pull (5 sets of 10 reps building in weight)

C): Metcon (No Measure)


20 GHD sit-ups or V-ups

15 SLDL @ 33% of Monday’s 3RM squat

10 DB windmills w/ int rotation ea arm

30 sec couch stretch

30 sec straddle stretch

By | 2015-08-05T20:13:48+00:00 August 5th, 2015|WODS|0 Comments

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