Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m quad stretch
20m karaoke
10m high knees
10m butt kickers
10 air squats
20 jumping jacks
5 pushups
200m run
“Garrett and Ross- Fly High” (AMRAP – Rounds and Reps)
40 Minute AMRAP:
600m Run
10 Burpees
23 V Ups
20 Hand Release Pushups
20 Jumping Air Squats
10 Burpees
23 V Ups
20 Hand Release Pushups
20 Jumping Air Squats
This workout is dedicated to U.S. Coast Guard Ensign Morgan Garrett and her instructor U.S. Navy Lt. Rhiannon Ross who were killed when their T-6 Texan II trainer crashed on a routine training flight on October 23, 2020. Lt. Ross was 30 years old and Garrett was 24 yeas old.
Lt. Ross was a member of the University of Michigan at Ann Arbor’s Navy Reserve Officer Training Corps. Ross served three years with Helicopter Sea Combat Squadron 26 out of Norfolk, Virginia, before joining the Florida-based Training Squadron Two in 2018. She was awarded the Navy and Marine Corps Commendation Medal.
After graduating from the academy in May 2019, Garrett, a marine and environmental sciences major, went on to flight school in Pensacola, Fla., a coveted assignment among cadets. She was a middle-distance runner at the academy. Ethan Brown, head coach of the cross country and track and field teams, said she was a spirited individual with an enormous personality.
The workout was designed by Coach Charlee Krais @charleekraiss of Downtown Strenght and Conditioning @dtscmia (Miami, FL, USA), who was Garrett’s classmate in the United States Coast Guard Academy. The rep scheme 10-23-20-20 signifies the date of the incident.
Metcon (Time)
Team of 2 WOD!
“I go, you go”
For Time:
10 Rounds of “Cindy”
2 Rounds of “DT”
8 Rounds of “Cindy”
2 Rounds of “DT”
6 Rounds of “Cindy”
2 Rounds of “DT”
4 Rounds of “Cindy”
2 Rounds of “DT”
2 Rounds of “Cindy”
2 Rounds of “DT”
Time Cap: 40 Minutes
“Cindy”=
5 Pullups
10 Pushups
15 Air Squats
“DT”=
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks