22 WOD to End Veteran Suicide

21
Feb

22 WOD to End Veteran Suicide

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TOMORROW STACEY MORRICAL***

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Warm-up (No Measure)

1 time through

5 scap pull ups

5 scap push ups

5 beat swings

5 air squat

5 push ups

5 ring rows

5 Pull Ups

5 TTB

5 Wall Ball

5 Burpees

Warm-up (No Measure)

Extended Barbell/PVC Warm up

5 Barbell Deadlift

5 Sumo Deadlift High Pull

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Thruster

5 Push Jerk w Reach

5 Barbell Back Squat

5 Barbell Good Morning

5 Snatch Grip BTN Push Press

5 Hang Power Snatch

5 Overhead Squat

Metcon

22 WOD to End Veteran Suicide (Time)

For Time:

Complete 22 Reps of all 22 Movements

22 Air Squats

22 Push Press 75/55

22 Pull Ups

22 Push Ups

22 Front Squat 75/55

22 Box Jumps

22 Power Snatch 75/55

22 Burpees

22 Wall Ball 20/14

22 Cal Row

22 OHS 75/55

22 Toes to Bar

22 American Kettle Bell Swings 55/35

22 Double Unders

22 Ring dips

22 Thrusters 75/55

22 Sit ups

22 Push Jerks 75/55

22 Back Extensions

22 Hang Power Clean 75/55

22 Plank Knees to Elbow

22 Sumo Deadlift High Pull 75/55

*At the 22 minute mark-perform 22 seconds of silence
Approximately 22 Veterans a day die by suicide. This workout is to bring awareness and show our nations heros support and let them know they are not alone.

To donate: go to www.operationward57.org