Dumbbell JT

26.2 CrossFit – CrossFit

“Water the flowers, not the weeds.”

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
or Dumbbell DT

21-15-9-6

DB Z Press (35/25)Seated shoulder press

Strict Ring Dip

DB Deficit Push-Up (hand on DB’s)

Extra Credit

Free Falling (Time)

3xs for time

500M at moderate pace, 90 Sec rest

400M at moderate pace, 75 Sec rest

300M at moderate pace, 60 Sec rest

200M at moderate pace, 45 Sec rest

100M at moderate pace, 4 Min rest

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close