10/20/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Kinetic Stretching (No Measure)

High Knees

Butt Kicks

Toy Soldier

Close and Open the Gate

Side Shuffle

Karaoke

Bear Crawl

Crab Walk

Inch Worm

Spider-man

Metcon

Thompson (Time)

10 Rounds for time of:

1 Rope Climb, 15′

29 Back Squats, 95#

10m Barbell Farmer Carry, 135#

*Begin the rope climbs seated on the floor*
In honor of U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, was killed on January 29, 2010
To learn more about Thompson click here

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Toe Touch Stretch

1 min Butterfly Stretch

1 min Shoulder Stretch


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