CrossFit Ktown – CrossFit

A1): DB Bench Press (5×8)

A2): Double KB Bent Over Row @32X1 (5×5)

One KB in each hand, bend over at waist, back flat, pull shoulder blades together at the top. Tempo is 1 second at the bottom of the movement, explode up, 2 sec pause with shoulders and elbows pulled back at the top, 3 seconds controlled extension down

B): Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

200m Farmer’s Carry

10 Plate Get-ups (45/25)

30 Sec. Hollow Hold

30 Sec. Superman Hold

.5 Mile Bike

20 Russian Twists w/ Plate