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)

B1) Lu raises: 3×12

B2) Side-lying external rotator cuff extensions: 3×12

B3) Banded face pulls: 3×12

C): Metcon (No Measure)

2-3RNFT @ moderate pace:

500m row

15 T2B

150 SU

10 T2B

50m Double KB OH carry (light)

5 T2B

rest 2 min