CrossFit Ktown – CrossFit

Pre): 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

FX A): Deadlift (build to tough triple in 15 min)

SP A): Clean and Jerk (build to 90% in 15 min)

B): Metcon (AMRAP – Rounds and Reps)


15 wall balls 20/14lbs

10 T2B

4/2 MU

XTRA): Metcon (No Measure)


100m ski erg woodchops each side

100m waiter’s walk w/ HAP KB L

100m waiter’s walk w/ HAP KB R

20 total walking lunges