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): Metcon (No Measure)

10 min on T2B work:

– lying hollow and arch position

– hanging hollow and arch position

– lying BB overhead T2B

– hanging T2B

C): Metcon (4 Rounds for reps)

4 sets of –

3 min clock to perform 500m row + max DB hang PC + PP @ moderate weight

rest 2 min

– score number of hang PC + PP reps (1 rep = a PC AND PP)