CrossFit Carolina Beach – 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
A: Warm-up (No Measure)
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
B: 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, ski erg, or Bike.
Extra Credit
C: Metcon (No Measure)
5 Minutes of Recovery Work ie.
Light row, jog, or bike OR P. Breathing