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Monday, September 11th: CrossFit 9/11 Memorial WOD

10
Sep

Monday, September 11th: CrossFit 9/11 Memorial WOD

Alpine CrossFit – CrossFit

Announcements

Today’s WOD is in memory of the events of September 11th, 2001. We as a Nation remember where we were when this terrible tragedy happened. Coach Annie was brushing her teeth getting ready for a test she had to take in 4th Grade. Coach Nate was in his Middle School PE Class when the entire school was sent home. Do you remember where you were?

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Metcon

9/11 Memorial WOD (Time)

For Time:

2001m row or run

11 box jumps (30/24)

11 thrusters (125/95)

11 burpee chest to bar pullups

11 power cleans (175/115)

11 HSPU

11 KBS (32/24)

11 toes to bar

11 deadlifts (175/115)

11 push jerks (125/95)

2001m row or run

Scales:

Row/Run: Cut the Distance in Half

Movements: Scale any Barbell Weight to try for an Unbroken Set of 11.

HSPU= Hand Release Push-Ups

Burpee C2B= 11 Burpee’s + 11 Banded Pul-Ups

T2B= 22 AbMat Sit-Ups

Box Jumps= Scale Height

Cool Down

Metcon (No Measure)

Cool Down:

Accumulate 90s Banded Lunge

Accumulate 60s Banded Overhead Stretch

Accumulate 90s Forarm Plank

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