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Wednesday

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Wednesday

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

SP B): Power Clean + Front Squat (EMOM for 9 min perform 1 PC + 2 FS)

warm-up well, begin the EMOM around 75-80%, increase weight after every 3 rounds

FX B): Hang DB Power Clean (EMOM 9 min 1 PC + 3 FS)

same notes

C): 2k Row (Time)

Max Effort 2k Row

XTRA): Metcon (No Measure)

EMOM 12 min:

odds – 3-5 MU

evens – 20-30 UB DU

By | 2015-11-03T21:43:23+00:00 November 3rd, 2015|WODS|0 Comments

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