Cameron

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

50 Single-unders or 25 Double-unders

5 Pull-ups or Ring Rows

5 Dips

15 Wallballs

Practice rest of movements for 10 minutes
Pre-WOD mobility:

T-spine rake roll (3 min)

MBOD (2 min each side)

Metcon

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here

Post-WOD Recovery

Lat smash (barbell) (2 min each side)

Quad smash (barbell) (2 min each side)

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