CrossFit – Thu, Jul 6
Warm-up
Warmup
2 Sets
1:00 Cardio (moderate)
5 Wall Balls
5 Broad Jumps
15 Banded Good Mornings
1 set (at workout pace):
3 Wall Ball (at workout weight)
3 Box Jump (at workout height)
3 Kettlebell Swing (at workout weight)
Metcon
Let Freedom Ring
30:00 Time Cap
sub 20:00 Optimal
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
http://www.crossfit.com/mt-archive2/007741.html
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
http://www.crossfit.com/mt-archive2/007741.html
Can do Solo or w/ a partner
Pump
Pump (Weight)
2 Rounds
10 Strict Pullups – maintain control and quality RPE 7
10 Double DB Incline Row @ moderate weight – maintain quality RPE 7
12 Seated Tricep DB French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Hero WOD – Partner Style