Announcements
Virtual CrossFit Classes
9am & 530pm
Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
GOWOD Mobility & Warm Up:
1 Min Pigeon Each Side
1 Min Lat Stretch Each Side
1 Min T-opener
General Warm Up:
2 Rounds
10 Alt Leg Step Ups
8 Tuck Jumps
6 Air Squats
4 Box Jumps
WOD Specific Warm Up:
Review Push Press & @ home options
Review Kettlebell Swings & @ home options
Then Perform 1 Round of
10 PP, KBS, BJ
(Goal is to perform each set of 10 unbroken)
WO: “Jack” Out Of The Box (AMRAP – Rounds and Reps)
AMRAP 20
10 Push Press
10 Kettlebell Swings
10 Box Jumps
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.
The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).