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

A1): Bradford Press (6×6 – light, movement-focused)

A2): Weighted Chin-ups (6×3)

A3): Sit-ups (6×12 @ 20X0)

B): Metcon (Time)

10/6 ring MU

15 OHS 135/95lbs

30 WB 20/14lbs

40 cal row

30 WB

15 OHS

10/6 MU

Fx – 1:1 strict pull-ups or ring rows + dips for MU, front squat for OHS.