DomRep

Ole Glory CrossFit – CrossFit

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Warm-up

Warm Up – Agility Ladder (No Measure)

Bunny Hop

In-Out

Heisman

Scissor (Left/Right)

High Knees

Heel to Butt

Mobility

Warm-up (No Measure)

Quad Smash with Roller

Ankle Rotations and Calf Stretches

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
Scale:

800

1k Row

800

Start in 2 heats 8:00 apart.

Cool Down

Cool Down – Hip, Quad, and Ham bias (No Measure)

Instep stretch

Knee Cross-Over back stretch

Hurdle stretch lft/rt

Standing Quad Stretch

Squatting Sleeper Stretch

Roll Traps

Roll Quad

Roll Hips
Couch Stretch

Calf stretch