Morrison

30
Nov

Morrison

CrossFit Orange NY – Masters CrossFit

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Warm-up

400 m run/500 m row/ 5 mins bike

leg swings – both directions

good mornings – pvc

shoulder press – pvc

mobility

air squats

lizard

pigeon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Yes! For those of you doing the wall ball challenge you are able to use this WOD towards your reps

Scale:

10 lb or lighter medicine ball

box step up

normal working kb weight

Time Cap: 30 mins

Rest when necessary