Turn2CrossFit – CrossFit
Warm-up
400m run
then
3 rounds-
3 Ashley’s
6/side db strict press
9 v ups
“Mac” (Time)
2 Rounds for Time:
50 Air Squats
5 Pull-Ups
7 Burpees
2 minute Plank Hold (cumulative)
50 Push-Ups
This hero workout is dedicated to Sniper Platoon Serjeant Paul McAleese, 2nd Batallion, 2 Rifles, British Army, who died in an IED explosion on August 20, 2009, whilst helping to secure a key thoroughfare in the Sangin area as part of providing security for the elections in Afghanistan.
Serjeant McAleese left behind his wife, Jo, and his adored young son, Charley, born just a week before he deployed to Afghanistan.
The workout was created by Coach Robert Kreigiton @phyz1_actual of Smash Physical Training @smash_ptafter being asked by SJT McAleese’s friend.
The reps are based on SJT McAleese’s service number.
Partner Workout (AMRAP – Reps)
24 Minute AMRAP:
100 Cal Ski
100 DB Bench Press 50s/35s
100 Abmat Situps
Max Pull-ups in remaining time
*split reps evenly between partners, one person works at a time.
Rx+= ghd sit-ups, synchro bar muscle ups