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Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Metcon

Metcon (Time)

5 Rounds:

Every 4 Minutes:

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Modifications for the run:

500 Meter Row

40/30 Calorie Schwinn Bike