171 CrossFit – Sun, Aug 27
Warm-Up
Warm-Up
<p>1 ROUND</p><p>12 WB Front Squats</p><p>12 Alt. Box Step-Ups</p><p>12 KB Deadlifts</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>10 WB Thruster</p><p>10 Box Jumps (20)</p><p>10 KB Russian Swings</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>8 Wall Ball Shots</p><p>8 Box Jumps</p><p>8 KB Swings (Overhead)</p>
Workout – Performance
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
<p>(Score is Time)</p><p> </p><p>NOTE — Option for heavier bell and eye-level swing.</p><p> </p><p>KG WB: (9/6)</p><p>KG KB: (24/16)</p>
Workout – Fitness
“MORRISON (FITNESS)” (Time)
FOR TIME
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)
(Score is Time)
NOTE — Option for heavier bell and eye-level swing.
KG WB: (6/5)
KG KB: (16/12)
Optional Cool Down
5-10 MINUTE FOAM ROLL
<p>Options…</p><p>Quads</p><p>Glutes</p><p>Lats</p><p>Calves</p><p> </p><p>(No Measure)</p>
