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
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