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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 quick heavy single)

FX A): Front Squat + Push Press (Build to quick heavy single)

B): Front Squat (Build to quick heavy triple)

C): Metcon (No Measure)

20 Min AMRAP:

2 Min Bike

10 DB Windmills w/ internal rotations ea.

10 DB Lateral raises, light

1 Bear Crawl, length of the gym

– Z1 Pace

XTRA): Metcon (No Measure)

30 Min Z1 Row

– Every 5 min. Perform 30 hollow rocks

By | 2015-10-04T21:52:00+00:00 October 7th, 2015|WODS|0 Comments

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