A1) Strength Band Push-Ups: 5×5
A2) Seated Band Rows: 5×5 (Hold Tension @ Back of Pull for 3-5s)
MetCon – AMRAP 10 Minutes:
(Goal is to stay moving without rushing through reps).
There are several events coming up in the month of April and May. A few at Ktown, but many more outside events like 5k’s, trail races, mud runs, and CrossFit competitions. Have you checked the dry erase calendar at Ktown to see if you might be interested in one? Have you asked us to put up an event (social, physical, or otherwise) that interests you? That is what the calendar is for! Check it every now and then to see what’s going down in Knoxville. Coach Markie Mark aka Biz Markie aka The Fireman does a fantastic job of keeping it updated, but we need your help too to let us know of exciting activities. Speaking of an awesome upcoming event… Rev3! Get a team together and make a day out of it! If you want to participate, talk to a coach, there may be a deal involved.
P.S. If you are coming to support CrossFit Ktown Team Jacked and Tan book your Ohio hotel reservations ASAP. Let us know you are coming so we can hook you up with anyone else that is planning to attend. Cheaper = better.
<3 Coach Miss J