9.11 – Memorial WOD

by | Sep 9, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lats, Quads, Scaps, Delts, Thoracic Spine, Hamstrings

Activation:

1×10 Standing Pallof Press (orange band)

Dynamic Warm up (No Measure)

High Knees

Butt Kicks

Soldiers

Lunges with Twist

Backward Run

Bounding

Inch Worm + Push up

9/11 Memorial WOD (Time)

2001 meter row

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row