Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|




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)


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

By | 2016-11-16T16:06:56+00:00 November 16th, 2016|WODS|0 Comments

Leave A Comment

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>