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)

20 Min Mobility:

Hips – Couch Stretch, Hip Opener

Hamstring Stretch

Shoulders – Banded OH, Banded Front Rack, Wall Listen

Ankles – Flexion and Extension

C): Metcon (No Measure)

3 Rds @ Z1:

1 Min Row

1 Min Bear Crawl

1 Min Superman Hold

1 Min Bike

1 Min Hollow Hold