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): Metcon (No Measure)
– Spend 4-6 min mobilizing hips and shoulders WITHOUT using a foam roller or LAX ball. Open up the squat and overhead positions.
– Spend 4-6 min doing a steady state warm-up of jump rope, running, or rowing.
– Do specific movement prep as if the workout was thrusters 95lbs, burpees, and C2B. Maybe do 2-3 rounds of 6 thrusters, 4 burpees, and 1-3 C2B.
– Finish up with whatever else you would do RIGHT before your workout. You should be ready to chew bees, so to speak. And now pack your bags and go home or spend 10-15 min doing light mobility work.
FX B): Metcon (No Measure)
20 cal AB or 30 cal row
10 bench press @ moderate weight
10 tough ring rows
10 heavy weighted sit-ups