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)

Spend 10 minutes mobilizing your positions of restriction for CJ or RDL

SP C): Clean and Jerk (Build to heavy single; 2 more @ 90%)

FX C): RDL (Build to 3RM; then 4×3 @ 90%)

D): Metcon (No Measure)

Jacked and Tan Classic Competitors after Mobility perform at Z1 pace:

1 Min Row

1 Couch stretch (ea. side)

1 Min Jog

1 Min FLR

1 Min Superman Hold

x2-3