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

A): Back Squat (EMOM 18: 1st min – 3 reps, 2nd – 2 reps, 3rd – 1)

Go up in weight after each 1 rep.

B): Metcon (No Measure)

2RNFT:

5 TGU ea. arm

10 Turkish sit-ups w/ KB ea. arm

15 KB snatches ea. arm

20 H2H swings total

50m KB OH walk ea. arm

50m upside down rack position ea. arm

– no heavier than 35/20lb KB