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
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