Announcements

PFC CrossFit – CrossFit

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
– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

1,200-m run

1,600-m row

1,200-m run

General Warm-up (No Measure)

1 round:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kickers

Jog

Run, faster pace

Skill Work (4 Rounds for distance)

Post-workout:

Every 2:00 x 4 sets:

5 box jumps

– Increase the height of the box with each set.

Stretching (No Measure)

1 set:

200-m recovery walk

2:00 foam roll quads

– AT-HOME – (Time)

For time:

1,600-m run

200 unweighted step-ups (20 in)

1,600-m run