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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): Hip Mobility (No Measure)

– LAX ball, especially quads and glutes

SP C): Front Squat + Jerk (15 min to build to a heavy single)

FX C): Front Squat + Push Press (15 min to build to a heavy single)

D): Metcon (Time)

For time:

Accumulate 5 min FLR on floor

– score is total elapsed time

By | 2015-09-17T10:26:22+00:00 September 16th, 2015|WODS|0 Comments

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