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