CrossFit Hero - Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Warm up:
5 Min Bike - conversational pace, but get the blood flowing, keep yours wet shirt on so you just start to break a sweat.

then 
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3 Rounds
10 KB Swings increase in weight each round until you get up to working weight.  Warming up the low back and hips.
10 Push ups - warm up the chest and shoulders for burpees
10 Air squats - warm up the hips and knees for dynamic movements
10 GHD Sit ups - go at a controlled pace.  Work on head movement (pick a point and fixate) to avoid vertigo and shooting the knee straight as you come up to increase power and engage the rector femoris.
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Focus on dynamic hip opening and closing, at a high heart rate. 

This is a test piece.  See how you stack up to your previous scores and the world at large.  Pick KB weights that allow you to get under 40 minutes.  If you are under 15 minutes and not doing RX weights consider increasing load.  Document what you did, this one is in the hopper to repeat in the future.

WOD
Hansen
5 Rounds
30 Kettlebell Swing
30 Burpees
30 GHD Sit-up

Women's 26:52 Tara
Men's: 27:26 Brandon

Cool Down:
3 Rounds
1 minute Yoga - Cobra Position
These 4 Low Back and Hamstring stretches
15 Reps on the Reverse Hyper @ 25% Back Squat

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

200 Meter Run
25 Air Squats
25 Push Ups
25 Sit Ups
200 Meter Run