Saturday, February 23, 2013

02/23/2013 Choosing

"In choosing a partner, always pick the optimist." -Tony Lema

CrossFit Zen at Citizen CrossFit

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

See Board for Complete Warm-Up

SKILL REVIEW
Dumbbell Push Press

WOD

Saturday Partner WOD

300m Run
Squats

300m Run
Dumbbell Push Press

300m Run
Sit-Ups

300m Run
Push-Ups

300m Run
Kettlebell Swings

*While Partner A runs, Partner B performs movement until Partner A returns from run.  
Then, switch, until both partners have completed all movements, taking turns on the run.

On-Ramp

Once Through for Time
200m Run
20 Squats
20 Dumbbell Push Press
20 Sit-Ups
20 Push-Ups
20 Kettlebell Swings


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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