16 Sep

Priority Crossfit – CrossFit


Warm-up (No Measure)

2 rounds

10m bearcrawl

10m crab walk

10 kip swings


5 rounds “Cindy” w/ 100m run after each round

5 pull-ups

10 push-ups

15 squats


Metcon (AMRAP – Reps)

“Van Aalten”

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

Couch stretch

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