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 (5×5)

B2): Chinese Planks (5 sets of 30 sec face down, 30 sec face up)

C): Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

500m Row

15 GHD Hip Ext.

15 Weighted Sit-Ups

.5 Mile Bike

10 Ring Dips

10 DB Curls