WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

5 burpees

20 double unders

10 lunges

5 Slam balls

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Knuckle drags

Side lunge

Mobility

30 seconds

Couch stretch

Pigeon Pose

Ankle stretch

Calf stretch

Banded hip stretch

Ham string stretch wall and rig

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

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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