CrossFit Ballwin – CrossFit
Warm-up
30 JUMPING JACKS
:30 SPIDERMAN
:30 SAMSON STRETCH
:30 AIR SQUATS
10 PIKE PUSH UPS
200M RUN
:30 CALF STRETCH (EACH LEG)
BARBELL WARM-UP
5 EACH
GOOD MORNINGS
BACK SQUAT
ELBOW ROTATIONS
STRICT PRESS
RDL
FRONT SQUAT
PUSH PRESS
PUSH JERK
BARBELL/LIGHT
5 MUSCLE CLEANS
5 HIGH HANG CLEANS
5 HANG CLEANS
200M RUN
5 PUSH PRESS
5 PUSH JERK
ADD WEIGHT TO WORKOUT WEIGHT
ABBATE CAN BE COMPLETED AS A TEAM IF DESIRED, SPLITTING THE C&J. RUN TOGETHER
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.