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