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