Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/leg

:30 Samson Stretch

10 Side Lunges (5/leg)

10 Knee to Chest

50′ Toy Solider

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

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



GHD Sit-Ups

15 second L-sit hold between each set

Leave a Reply