Dynamic Warm-Up – Mobility Prepare  for..

Primer:
2rds of:
5x Air Squat
5x Walking lunges
5x Push up
5x Burpee

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

A.WOD : “Bert”
Completed with a partner For time:
50 Burpees

400-m Run or 500m Row or 0.7Mile AAB
100 Push-ups
400-m run
150 Walking lunges
400-m Run
200 Squats
400-m run
150 Walking lunges
400-m Run
100 Push-ups
400-m Run
50 Burpees
1 Partner works at a time split the reps scheme as per partnership, partners run together  

Scale
Reps scheme and distance per partnership to maintain stimulus.

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10, stope and do 1 30 sec Mobility static holds.

 

Strongman:
Find max trap bar deadlift

Then

7 rounds of:

Trap bar deadlift x5@8RPE

SKI erg x15Cal

TGU x2ea side@32kg/24kg

 

 

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