Friday, April 29th, 2016


Mobility

T - Spine roll out x 2

10 Good mornings

10 pass throughs

10 trunk twists

10 fast large arm circles

Russian baby Maker x 1


Warm up

Parking lot runs

Frankenstein walk

Walking knee hugs

Backward run x 2

Grape vine x 2

Then 200m quick run


Skill/Strength: Pull Ups

EMOM x 5

Odd: 4 strict pull ups (s1: 3 negatives)

Even: 12 butterfly sit ups


WOD “Christina”


20 min AMRAP

9 Pull Ups

9 Squat Cleans 95/65

9 AKB swings 53/35

9 TTB

9 Push Press 95/65

9 Burpees



On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The "Christina" WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.

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