WOD 9 July 10: Crossfit warm up, followed by Jason

09 Jul

Well it was the start of the back to Crossfit basics campaign

3 rounds of the official Crossfit warm up

  • 30 sec Samson stretch
  • 10-15 overhead squats
  • 10-15 sit ups
  • 10-15 back extensions
  • 10-15 pull ups
  • 10 to 15 dips
  • loving those sit ups

followed by

    Jason (a Hero Workout) in honour of S01 (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad , July 6, 2007. We  (Crossfit) name this workout “Jason” in honor of his life, family, and courage. First posted 2 August 2007
  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups
erm, ive lost count, how many hundreds of squats have we done, and are we at 50 muscle ups yet..??

how did your time compare, click here to find out

3 thoughts on “WOD 9 July 10: Crossfit warm up, followed by Jason

  1. DOMS!! I felt like the victim of (yet another) serious assult yesterday!

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