Ole Glory CrossFit – CrossFit
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
