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Wednesday

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

SP A): Hang Snatch (EMOM 12: begin @ 60% and build)

FX A): Deadlift (EMOM 12: begin @ 60% and build)

B): Metcon (AMRAP – Rounds and Reps)

AMRAP 4 @ 80%:

10 BJ 24/20″

2 MU or 6 dips

Rest 4 min

C): Metcon (AMRAP – Rounds and Reps)

AMRAP 4 @ 90%:

10 walking lunges

7 C2B

Rest 6 min

D): Metcon (AMRAP – Rounds and Reps)

AMRAP 4 @ 100%:

10 burpees

10 KBS 70/50lbs

By | 2016-01-12T21:31:39+00:00 January 12th, 2016|WODS|0 Comments

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