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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 A): Front Squat + Jerk (build to heavy single – focus punching under!)

FX A): Front Squat + Push Press (build to heavy single – focus controlled dip!)

B): Front Squat (quick build to heavy set of 4)

C): Metcon (No Measure)

AMRAP in 20 min of:

1 min row at damper 1

10 serratus push-ups from elbows

10 dead hang raises

Accumulate 30 sec L-sit

10 DB windmills with int rotation per arm

– all performed at Z1

XTRA): Metcon (No Measure)

Bike: 30 min Z1 – every 5 min get off and perform 30 sec FLR on rings

By | 2015-09-30T20:10:40+00:00 September 30th, 2015|WODS|0 Comments

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