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CrossFit Ktown – CrossFit

Pre: Metcon (No Measure)

Coach’s choice shoulder warm-up

A1: Weighted Push-Ups

Place a plate on your back, with a partners assistance, and perform full range of motion pullups

Skill: Metcon (No Measure)

12 min ring MU skill/progression

A2: Strict Pull-ups (5×2-4 with as wide a grip as possible)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 (Practice):

20 air squats

20 hand-to-hand KBS 35/25lbs

20 sit-ups

By | 2018-01-09T20:46:49+00:00 January 9th, 2018|WODS|0 Comments

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