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)

Foam Roll for 10 Min:



Quads, Hamstrings, IT Bands

Calves, Feet

C1): Bench Press (5×5; heavy)

C2): Bent Over Row (5×5 each; heavy)

D): Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

10 Ring Push-Ups

300m Row

20 GHD Sit-ups/Sit-ups

20 GHD Hip Ext./Supermans

100 Ft. OHWL (45/25)