CrossFit Ktown – CrossFit

Pre): Metcon (No Measure)

5 min hip mobility (hamstrings, hip flexors, glutes)

5 min shoulder mobility (chest, lats, rotator cuff)


5 single leg KB RDL ea leg

50m ea arm waiter’s walk, building

50m ea arm suitcase carry, building

FX A): Deadlift (EMOM 10: 7 reps TnG, building)

SP A): Metcon (Weight)

EMOM 5: 3 TnG full snatches, building

EMOM 5: 6 TnG PC + PJ, building

B): Metcon (Weight)

1-15-1 KB breathing ladder

Perform 1 swing, take 1 breath, 2 swings, 2 breaths, all the way up to 15 and then back down to 1. May breath as much as you’d like during swings, strict breath control between sets. Set the KB down whenever you’d like between sets. Longer time = better score (breath control!).

Score is weight used – don’t go too light (50/35lbs average) (225 reps total). Give time in notes.

XTRA): Metcon (Time)

Accumulate 5 min AFAP of heavy Dball bear hug

Note weight.