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 deadlifts and BJ. Complete 2-3 rounds of 2-3 DL + 4-6 BJ.
– 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): Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Rest ~1 min after the BP before you hit the pull-ups. Rest ~3-4 min after the pull-ups before you do your next BP set.