02/20/2013 Do It

"It ain't braggin' if you can do it." -Dizzy Dean

CrossFit Zen at Citizen CrossFit - AWESOME Box Jump!

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Thrusters

WOD

OPTION A - CrossFit

Five Rounds for Time

15 Dumbbell Thrusters (Max Load)

15 Pull-Ups

Option B - Superfit

Five Rounds for Time

15 Dumbbell Thrusters (Moderate Load)

15 Banded Pull-Ups

Option C - Fit

Three Rounds for Time

10 Dumbbell Thrusters (Light Load)

10 Jumping Pull-Ups

COOL-DOWN

200m Walk or Run

Pass-Throughs

Cat On The Box

German Stretch

Cobra

Downward Dog

Pigeon Stretch --> Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

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