Warm-up: (10 Backwards Lunges, 10 Parallette Push-Ups, 10 1-Arm Power KB Swings) x2, Row 500m
Dynamic Bench Press: 3×3 Normal Grip, 3×3 Wide Grip, 3×3 Narrow Grip (50% 1RM)
MetCon – For Time (ish):
1-15-1 Kettlebell Breathing Ladder
(1 Swing = 1 Breath of Rest, 2 Swings = 2 Breaths of Rest. Breathe as much as you want during swings. Do not let yourself get into panic mode breathing or you will fail on allotted rest breaths.)
Hey Ktown crazies, tonight is full of important announcements, so please read up.
First and foremost, we are going to be closed Friday February 4th and Monday February 7th due to Garage Games. All us coaches have to compete on Friday and Sunday and will be driving back on Monday. We won’t forget you though, and we will put up some fantastically hard workouts for you on the site. Also, if you are interested in keeping track of Ktown’s athletes then check the Ktown facebook page for updates. We will do our very best to give you the play by play. If you have any other questions about Garage Games and hotel arrangements/ whatever please ask.
Next, I know we already made this announcement, but we will probably make it numerous times. Please go to wate.net/wate/contest/day-of-your-dreams-vote and vote for Mark and Samantha to receive a FREE wedding!
Also, a big HAPPY BIRTHDAY to JEANIE! You go girl…another year older, stronger, and sexier with CrossFit Ktown! We love you! And a happy belated birthday to TERRI! She had hers over the holidays and we missed congratulating her. If you have an upcoming birthday or recently had one, please let us know!
Lastly, Paleo voting should be ready by tomorrow! That means if you paid for the challenge you get a vote. Stop by the office and check out the pictures. They will be numbered or lettered and will consist of the before and after pictures. If you would like your pictures then leave an email address and we will send them to you.
That’s all folks,
<3 Coach Miss J