New Ulm CrossFit – WOD
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
High Knees
Butt Kickers
Movement Prep
Row – Stroke Rate
:20 Seconds @ 24 Strokes Per Minute
:20 Seconds @ 26 Strokes Per Minute
:20 Seconds @ 28 Strokes Per Minute
Run – Foot Strike – Don’t extend leg to far and heel strike (that = breaks at 3x bw)
100m Run
Metcon
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