9/11/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers Per Leg

10 Bounding Jumps

10 Scap Pulls

15 Standing Calf Raises

10 Bar Kips

10 Air Squats W/ Thumbs On Shoulders @ 20×1 Tempo

125 M Run

Metcon

Cool Down

*Banded Lat Pull

*BB Calf Smash

*Couch Stretch

A.: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
*35 Minute Time Cap

Health/Function:

7 Rounds:

8 Ring Rows

8 DB Thrusters

200 M Run

-Rest 1 Minute-