CrossFitAllen – CrossFit
Warm-up
200 M Jog
400 M Row
200 M Jog
then…
PVC
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 change directions)
0:30 Standing PVC Lat Stretch (0:15 switch top hand)
5 Pausing Overhead Squats (0:03 pause in the bottom)
5 Overhead Squats
Strength
Snatch + OHS (EMOM 8 – Building)
Snatch + OHS
Conditioning
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Metcon (Time)
Jerry-ish
1000 Meter Run
1500 Meter Row
1000 Meter Run
Extra
15-12-9-6-3:
Strict Ring Dips
GHD Sit-ups
Wall Walks (1/3 Reps)*
GHD Sit-ups
(Wall Walks Go: 5-4-3-2-1)
Extra
Bike Intervals
3 Rounds:
8:00 Moderate-Hard
5:00 Recovery
At Home METCON
For Time:
5k Run
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