Wednesday, February 20, 2013

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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