Events for December 2022

2013 CrossFit DC Smackdown!
September 19, 2013
Saturday September 21
September 20, 2013

IMG_1827

Warm-Up
200 Single Skips
then,
3 rounds of
3 Hanging Scap Retractions
6 Dive Bomber Push-Ups
9 Squats
then,
100 Single Skips
then,
2 rounds of
10 Ankle Circles/direction on the Rt
10 Ankle Circles/direction on the LF
10 PVC Behind-the-Neck Thrusters

Met-Con
Once through for time of
800m Run
25 DB Front Squat*
600m Run
25 Pus-Ups
400m Run
25 DB Thrusters
200m Run
25 Pull-Ups**
* DB weights standard M=1/2 BW, W=1/3 BW total
** scale to jumping or band assisted

Mobility
1 minute/side of
calf stretch straight leg
calf stretch knee pressed forward

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