Mayhem Affiliate 08/17/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hinshaw Warm up
2. Workout Prep
100m Run
200/175m Row
100m Run
Workout
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.
https://www.crossfit.com/workout/2010/05/09#/comments
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.
https://www.crossfit.com/workout/2010/05/09#/comments
Mobility
Mobility
- 1 min foam Roll Quads
- 1 min foot smash with Lacrosse ball (each side)
- 30-sec single leg down dog (each side – focus on calf stretch)
Freedom (RX’d)
1600m Run
2000m Row
1600m Run
Independence
1200m Run
1600m Row
1200m Run
Liberty
800m Run
1000m Row
800m Run
Target time: 22-25 minutes
Time cap: 30 minutes