210205
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Metcon Scaled
Metcon
21-15-9 reps, for time of:
Shoulder Press, 60% 1RM
Bench Dip
Push-up
Shoulder Press, 60% 1RM
Bench Dip
Push-up
For time (or not).
Push-ups or Knee Push-ups
No Equipment Workout
Metcon
21-15-9 reps, for time of:
Handstand Push-up
V-up
Push-up
Handstand Push-up
V-up
Push-up
For time (or not).
Optional Accessory Work
Cool Down
Warm-up
Lacrosse Ball Trap Stretch
1-2 mins per side.
1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Super Fitness Robot time:
9:00 or less.
More Likely time:
16:30 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.