Where were you on 9/11?

11
Sep

Where were you on 9/11?

CrossFit Tactical Strength – CrossFit

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

Mobility

Pigeon Pose (No Measure)

Add band distraction

Movement Prep

Barbell Hip Bridge (3×10 )

3 Second pause at top of each rep.

Shoulder Opener (No Measure)

5 Reps of each:

Palms up Curls

Palm up raises

Thumbs up Curls

Thumbs up raises

Strength

Bench Press (9×3)

55% + 25% bands

close/med/wide

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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