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)

4 Rds:

30 Sec. HS Hold

1 Min Rest

10 Straddle Band Pulls

1 Min Rest

12 Candle Sticks

1 Min Rest

C): Metcon (AMRAP – Rounds)

15 Min AMRAP:

25m Plate Carry (Pinch Grip)

10 Hollow Rocks

10 Supermans

25m Plate Carry (Pinch Grip)

10 Ring Dips

20 sec in bottom of a squat