Public Whiteboard

Auto Scroll Page

Components

Carse

21Feb2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretch: T-Twist/Scorpion, Banded Hip Flexor, Floor Sweep

Metcon

Carse (Time)

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011

To learn more about Carse click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, February 21, 2015

Clients:

Clients

Paul
Collum

8:30 AM CrossFit

23:59

Anthony
Hodges

8:30 AM CrossFit

35:56

Jeff
Farris

8:30 AM CrossFit

42:20