Tuesday, December 11, 2012

12/11/2012 Beyond Danger

Without danger you cannot get beyond danger. - George Herbert

Ed Olomon Performing Wall Balls in the CrossFit Anacapa Box Jump W.O.D.


WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Knees to Elbow / Knees to Parallel

WOD

OPTION A - MAIN SITE

1 Mile Run

Five Rounds for Time:
15 Good Mornings (Heavy Weight)
15 Knees to Elbow
50 Dumbbell Thrusters on 12" Box (Heavy Weight)

OPTION B - SCALED

800m Run

Five Rounds for Time:
10 Good Mornings (Medium Weight)
10 Knees to Parallel
40 Dumbbell Thrusters on 12" Box (Medium Weight)

OPTION C - ON-RAMP

400m Run

Three Rounds for Time:
5 Good Mornings (Light Weight)
5 Knees to Parallel Attempts
30 Dumbbell Thrusters on 20" Box (Light Weight)


COOL-DOWN
200m Walk
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch -> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





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