PREPARATION:
1. Get to know the hero we honor today, the late Seattle Police Officer Timothy Quinn Brenton, HERE.
2. Then, check out demo video of the full/adult CrossFit Version of this Hero WOD HERE. Note we will NOT be completing this version!!!
3. Measure out a 15 METER lane for shuttle runs: Place an object at Point A (starting point), take 15 GIANT STEPS and place another object at Point B (ending point).
WARM-UP:
Jog from Point A to Point B and back doing the following:
-High knees
-Butt kickers
-Super Marios
-Karaoke
-Side steps
MOVEMENT FOCUS + VIDEOS:
BEAR CRAWL:
BROAD JUMP:
BURPEES:
MOVEMENT TASK:
After watching the videos, perform the following movements focusing on proper technique:
-Bear Crawl 15 meters
-Broad Jump 15 meters
-Perform 5 Burpees
MET.CON:
Hero WOD – “Brenton”
5 Rounds For Time:
-Bear Crawl 15 meters from Point A to Point B, and 15 meters back to Point A
-Broad Jump 15 meters from Point A to Point B, and 15 meters back to Point A
-Perform 3 Burpees after every 5 Broad Jumps
SCORE = Time to complete all 5 rounds
COOL-DOWN/MOBILITY:
