Tuesday, March 5, 2013

03/05/2013 Integrity

"Integrity is telling myself the truth.  And honesty is telling the truth to other people." -Spencer Johnson

Chris Becker


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

See Board for Complete Warm-Up

SKILL REVIEW
Deadlift

WOD

CrossFit

Once Through for Time
50 Sit-Ups
15 Deadlifts (Moderate Load)
25 Dumbbell Push-Ups
15 Deadlifts
20 Dumbbell Push-Ups
15 Deadlifts
15 Dumbbell Push-Ups
15 Deadlifts
10 Dumbbell Push-Ups
50 Sit-Ups

*Sink deep into your push-ups

Super Fit

Once Through for Time
50 Sit-Ups
15 Deadlifts (Light Load)
25 Dumbbell Push-Ups
15 Deadlifts
20 Dumbbell Push-Ups
15 Deadlifts
15 Dumbbell Push-Ups
15 Deadlifts
10 Dumbbell Push-Ups
50 Sit-Ups

*Sink deep into your push-ups

On-Ramp

Once Through for Time
20 Sit-Ups
10 Deadlifts (Light Load)
15 Push-Ups
10 Deadlifts
10 Push-Ups
10 Deadlifts
5 Push-Ups
20 Sit-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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