Turn2CrossFit – CrossFit
Warm-up
500m Run
World’s Greatest Stretch
then
3 rounds
5 Ashley’s (burpee jumping pullup+ air squat)
10 Situps
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Scale with Jumping Pullups to preserve the stimulus.
“Natalie Corona” (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 22 minutes
Partner A, perform AMRAP of:
20 Sit-Ups
20 Burpees
…while Partner B performs:
400 meter Run
Partners switch after each Run
Wear a Weight Vest (20/14 lb) throughout
This hero workout is dedicated to Natalie Corona who was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.
Natalie started as a Davis community officer in 2016 and graduated from the Sacramento Police Academy in the summer of 2018. Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.
This workout was created by CrossFit Davis @crossfitdavis (Davis, California, USA). The rep scheme 20-20-400 represents Natalie’s badge number #224.