Chic’s Beach CrossFit – Hero Saturdays
Warm-Up
Warm-up (No Measure)
1 round
200 M Jog
10 KB Deadlifts
10 Alt. Box Step-Ups
10 Spidermans
10 Air Squats
1 Round
5 Russian KBS
5 KBS
5 Box Jumps
5 Burpees
5 Wallballs
Hero Saturday “Whitten”
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Whitten (Time)
5 Rounds
22 KBS (53/35)
22 Box Jumps (24/20)
Run 400 M
22 Burpees
22 WBS (20/16)
Scaling Options:
Partner Option and Split the reps
Scale reps to 15 each and run to 200 M
Scale back KB 35/26 and WB 14/10
TC: 45 Minutes