MONDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT

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Warm-up

18 min

Warm-up (No Measure)

600 m Run

Mobility: L-T spine, Shoulders

Stretch: Hamsting, Quad, Calves, lats.

2 Rounds;

5 pike Push up

5 Barbell good morning

5 broad jumps

5 Scalp Pul up

10 WB shoulder shots

Metcon

NUTTS (For itme)

(35 min time cap)

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
FEMALE:

175# DL

24″ BOX JUMPS

14# WALL BALL

35# PLATE

SCALE:

10 Seated Strict press

15 DL Barbell Weight

25 BJ: high of box, step ups

50 PU: Volume, assisted, Ring rows.

100 WB: Weight, Target

200 DU: 500 SU

400m Run: without plate, Row.

In honor of Lieutenant Andrew Richard Nuttall 30.

Died on Dec 23 2009.

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