Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

Metcon

If you are stretched for time or do not feel that you could complete “Jerry” in under 30 minutes, you have the option to complete the “Half Jerry” instead. Kick up the intensity on this one. Run and row as hard as you can!

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

Half Jerry (Time)

800 meter run

1k Row

800 meter run