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)

15-20 Min Lax Ball Work:

Shoulders (Anterior and Posterior)


IT Band, TFL, HIp Capsule

Quads, Hamstrings

Calves, Feet

C): Metcon (No Measure)

1 Min Bike

1 Min Couch Stretch (Ea)

1 Min Bear Crawl

1 Min FLR

1 Min Row

1 Min Hip Opener (Ea.)

x 2-3