Donny

26.2 CrossFit – CrossFit

“It’s not that I’m so smart, it’s that I stay with problems longer.” – Albert Einstein

Warm-up

Warm-up (No Measure)

200M Run

0:20 Alternating High Plank Shoulder Taps

0:20 Inchworm to Push-up

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hops

0:20 Active Samson

0:20 Frog Hop to Squat Hold

0:20 Straight Arm Burpees

0:20 Burpees

0:20 Glute Bridges

0:20 Single Leg Glute Bridges (each side)

0:30 Pigeon Pose (each side)

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
20 time domain not a time cap

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