Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
Inchworms
Standing Toe Walks
Knee To Chest
Power Skips
Duck Walks
+
10 Ankle Circles Each Direction
15 Air Squats
20 Jumping Jacks
200 M Run
Metcon
A.: Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
B.: Metcon (No Measure)
3 Rounds:
:30 Hollow Rocks
-Rest :30-
:30 Side Plank Right
-Rest :30-
:30 Side Plank Left
-Rest 1 Minute-
Cool Down
*LAX Ball Scapula
*LAX Ball Shoulder
*LAX Ball Pec
