Monday, July 4, 2011

Happy July 4th

Today is a holiday for most of us. Before you head out to the Lake or to hang out with family and friends, take a moment to honor those who have served our Country. Crossfit is known for honoring fallen soldiers, so here are a few WODs you can do at home, and be sure to check out the complete list of Hero WODs here.

Use a KB or DB
21 Turkish Get-ups R arm
50 Swings
21 OH squats, L arm
50 Swings
21 OH squats, R arm
50 Swings
21 Turkish Get-ups, L arm

"Lumberjack 20"
Modified for use in the garage if you have little/no equipment
20 KB/DB Deadlifts
400m run
20 KB swings
400m run
20 OH squats (10R/10L)
400m run
20 Burpees
400m run
20 Pushups w/hand release
400m run
20 Tuck jumps
400m run
20 DB squat cleans
400m run

2 rounds:
800m run
400m run backward

Have fun today and be safe!

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