Turn2CrossFit – CrossFit
Warm-up
300m row, run, ski, or 700m bike
achilles stretch on rig
10m lateral lunge
*9 rounds of :20 sec on*
-jumping jacks
-air squats
-mt climbers
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
Partner Workout (3 Rounds for distance)
Three 10 Minute Stations:
Station 1: Run for Meters (Partners trade off sandbag on run, one athlete always carries sandbag.)
Station 2: Ski for Meters (Partner holds plank position while other partner works on ski.)
Station 3: Row for Meters (Partner holds KBs in each hand in the front rack position while other partner works on the rower.) (KBs 53s/35s)
Score is Max Meters on each machine/run-
Athlete on the machine/run may not go unless other partner is in the hold position. For example, the athlete holding the KBs must have both in the front rack for the rowing meters to count.
There will be no transition time, go directly into next station.