Priority Crossfit – CrossFit
Warm-up (No Measure)
10m crab walk
10 kip swings
5 rounds “Cindy” w/ 100m run after each round
Metcon (AMRAP – Reps)
AMRAP 20 with a Partner
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works at a time
Partition reps/cals as necessary
Bio: Sergeant (SGT) Alexander Van Aalten, 21, of the Cumberland Cove community near Monterey, Tennessee, died during combat operations in Afghanistan on Friday, April 20, 2007. SGT Alex Van Aalten volunteered for a mission to rescue a Dutch Soldier stuck in a minefield. That morning as he attempted to rescue a Dutch Corporal, Cor Strik, a land mine required his last full measure.
SGT Alex Van Aalten was posthumously awarded the Bronze Star, Purple Heart, and the Netherlands Decoration of Merit of the Minister of Defense in Gold. He is buried in Section 60 of the Arlington National Cemetery in Arlington, VA, next to the Pentagon.
Foam roll lats and t-spine – focus on tender spots
Lacrosse ball: triceps/scapulae