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): Bench Press (9 sets of 3 @ 50% – 3 sets each wide, norm, narrow)

A2): Weighted Pull-ups (9 sets of 3 – 3 sets each wide, norm, narrow)

B): Metcon (No Measure)

For quality:

21 C2B

21 OHS or FS 95/65lbs

15 bar MU

15 OHS or FS 115/75lbs

9 ring MU

9 OHS or FS 135/95lbs

The pull-up option could also flow like:

ring row–pull-up–C2B

pull-up–C2B–bar MU

ring row–jumping pull-up–banded pull-up

etc.