5/13/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

HERO WOD SATURDAY!!

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Leg Cradles

10 Quad Pulls

10 Leg Swings ea

10 Walking Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Calf and Ankle Mobility

Banded Chest and Tricep

WOD

Warm-up (No Measure)

Choice to do 1 or both wods. I strongly recommend doing Jerry for sure as this will get you ready for Murph and give you a break from the barbell.

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
Accumulate these distance between you and your partner. You may also do this individually.

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scale movements accordingly.

If doing this partner style then double the reps

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll and Lacrosse Ball

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