WOD

19
Apr

WOD

CrossFit Fulshear – CrossFit

– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic
capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace
you know you can maintain. You may surprise yourself.

Warm-up

QOD: Mountains or beach?

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop

the music they will try to sit on a medball. The person that is left will complete their choice of one of the following

exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two

athletes left and one medball.

Then,

Take 10 Minutes to review Pose Running Drills

Metcon

“Jerry”

For time:

1 Mile Run

2k Row

1 Mile Run

L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

30:00 Time Cap

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

Hypertrophy

Suitcase carry 200m per arm