CrossFit – Fri, Nov 14
Warm-up
Skill Work
Run w/plate
100 m Run with plate
—Then Warm up to DL weight for metcon, warm up to box height
–Do some reps of each exercise
Nutts (Time)
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
https://www.crossfit.com/workout/2010/05/28#/comments
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
https://www.crossfit.com/workout/2010/05/28#/comments
Cooldown
3 pos scorpion
up/down dog
calf
pigeon
2 Min Cardio
10:
alt runners lunge
alt scorpion
superman
hollow rock
inch worm
d-dog HSPU
100 M Run