Complete prior to class.
The CrossFit Warm-up
3 rounds of 10-15 reps of:
- Samson Stretch (15-30 seconds)
- Overhead Squat with PVC
- What's your guess for 14.4?
- Stretch: Hamstring
Skills & Technique: (Click below for links to more info)
- Pose Running
- Air Squat
Wearing a 20 pound vest, three rounds of:
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.