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

B1): DB Bench Press (5×10)

B2): Bent Over Row (5×10, Supinated Grip)

C): Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

100m Farmer’s Walk

30 Sec. L-Hang

30 Sec. Plank ea. side

100m Double KB OH Carry

10 Ring Dips

10 Weighted Sit-ups