10
Sep
Saturday
Basin CrossFit – CrossFit
Warm-up
(5min) Dynamic Mobility — as a group, down the gym
Duck Walk
Spiderman Crawl — long arms legs, keep the butt down
Crab Walk — keep hips high
Long Lunge Sequence
then: Jog 2 x 400 meter (alternating partners) while partner performs 2-3 rounds of cindy
Wod prep
5 Push Press + Box Jumps + SDHP
100m Run Sandbag/Object Carry
2 Rounds
wod
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
sub sandbag carrys for:
rx+ 2 medballs
rx 1 medball
fitness light medball/plate/kb/object