25 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

10 sec dead hang

5 scapula pulls

5 kip swings

5 rounds of cindy

Metcon

Metcon (Time)

“Trevor”

For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups)

BIO:

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.


Mobility

Accumulate 2 minutes of each:

supine twist pose

seated forward fold

frog pose

single leg bow pose

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