Turn2CrossFit – CrossFit
Warm-up
3:00 min row, bike, ski, or 500m run
10m inch worm
10m quad stretch
10m lateral lunge
*2 rounds of*
3 Ashley’s
20m bear crawl
10 Russian twists (r/l=1)
Ashley= 1 burpee, 1 jumping pull up, 1 air squat
Zachary Tellier (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
Partner Workout (Calories)
28 Minute AMRAP:
5 Rounds-
20 Toes to Bar
20 Pushups
5 Rounds-
20 Knees to Elbows
20 HSPU
5 Rounds-
20 Abmat Sit-ups
20 Deficit HSPU 4/3″
Max Cal Bike in remaining time
Rx+= GHD sit-ups
Split work evenly between partners, one athlete works at a time.
Score= Calories on the bike