CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– 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

(3:00 – 18:00)

Run 400 Meters as a group,

Then,

Spend 10 Minutes on Pose Running Drills

*This the 3rd time we’ve done these drills this month so they should be starting to get more comfortable.

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

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

*No time cap

*Alternate Option

Mix and match a total of 7 minutes of each portion of this workout on the rower, or Bike.

Extra Credit

(55:00 – 60:00)

5 Minutes of Recovery Work ie.

Light row, jog, or bike OR P. Breathing