CrossFit – Fri, Jan 16 Whitten (Time) 5 Rounds for time: 22 Kettlebell Swings 70/53lbs 22 Box Jumps 24/20in 400m Run 22 Burpees 22 Wall Balls 20/14lbs to 10ft/9ft In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.crossfit.com/workout/2010/12/12#/
CrossFit – Sun, Feb 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Run – 2 Sets 5 Inchworm Push-Ups 10/10 Single Leg Glute Bridges :20 Reverse Plank Bridge 1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades. Barbell Warm-Up Empty Barbell 5 Strict Press 5 Push
CrossFit – Tue, Feb 17 Warm-Up Flow (Checkmark) General Warm-Up 2 Sets: :30-:45 Jump Rope 10 Bootstrap Squats :30 Down Dog Calf Gas Pedals 10 Down Dog Alternating Toe Touches 5/5 World’s Greatest Stretch :15 Dead-Hang + :15 Active Hang — Specific Warm-Up: 15 Double Unders or 30 Single Unders 5 Medball Squats + 5
