07/23/2020

WOD

Jul 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Row

50ft Straight Leg Bear Crawl

50ft Walking Quad Stretch

5-10ea Lying Leg Crossover

50ft Low Skip

50ft High Skip

30 High Knees

30 Buttkickers

Prime 1x:

200m Run

200m Row

200m Run

Notes: Rest as needed before starting “Jerry”.

PERFORMANCE

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
120 cal on bike of no rower

FITNESS

Metcon (No Measure)

Run 1200 meters

Row 1k

Run 1200 meters

Cool Down

Warm-up (No Measure)

Foam Roll IT Bands 1x:

2min each side

Foam Roll Quads 1x:

2min each side

Foam Roll Calves 1x:

2min each side