Saturday 4.20.19 CrossFit

Box Brief

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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


5 Minutes of Parasympathetic Breathing


– Metcon: Today’s Hero workout is a great opportunity for Athletes to test their aerobic capacity – many will likely surprise themselves so even though this workout isn’t incredibly sexy on paper, Athletes should leave feeling like they got a win (based off the week we’ve had this workout fits in to our plan quite well so I wouldn’t recommend changing it.) I would encourage Athletes to feel this one out starting slow and allowing the body to adapt to their level of effort at which point they can increase their pace as they see fit. Also, I wouldn’t recommend any specific pacing guidelines today as we want Athletes to learn about their own limits/control of energy. If needed we will run two heats to create some separation with rowers running heats every 7 minutes. Make sure athletes stay warm while waiting if this is the case. Keep in mind, this is a good segway to “Murph” in addition to all of the local endurance work we’ve done this past month. This was last tested on 11/3.