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)

Coach led mobility:

LAX ball into glutes and TFL

LAX ball into QL

LAX ball into posterior shoulder and armpit

– 2-4 min each

C): Metcon (No Measure)

3 rounds for quality:

Accumulate 30 sec chin over the bar hold

Accumulate 60 sec L-hang

Accumulate 90 sec Sorenson hold

60 short steps holding 2 KB overhead (light)

30 short steps ea. side holding 1 DB HAP in tight, controlled suitcase carry