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CrossFit Ktown – CrossFit

A): 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

B): Metcon (No Measure)

Spend 5 min with a foam roller. Make it painful.

Then spend 10 min with a LAX ball. Some spots you might not think about would be the QL, TFL, bottom of the foot, pumps right above the knee, and high hamstring pumps while sitting on a box.

C): Metcon (No Measure)

Waking the body back up:

200m run

400m row

200m run

D): Metcon (Weight)

3-4 giant sets of:

12 GHD sit-ups

6 GHD oblique sit-ups ea. side

6 DB windmills ea. side

3 heavy TGU ea. arm

5-10-15-20 UB DU (like a mini Flight Simulator each round)

Score weight of TGU.

*Remember, a giant set means do the entire round of work as a big giant set with limited rest or stopping. Then you may rest 2-3 minutes or as needed at the end in between rounds.

By | 2017-06-25T14:45:20+00:00 July 11th, 2017|WODS|0 Comments

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