Friday 30 September 2011

Moore

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Warm up

Skipping 5 minutes
Hip mobility warm up
Leg front swings (front) x10
Push-ups x10
Leg back swings x10
Burpees x10
Walking spider man x 20m
Sit-ups x10
Rotational squats
Squat to stand x 10
Front lunge (hold stretch)

Technique/Skills

Medicine ball cleans

http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

WOD - Moore

20min AMRAP:
Max reps pull ups
Run 400 meters
Max rep handstand push ups