Categorized as: WOD

07-10-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

200m run

5 judo push-up

5 abmat sit-up

5/5 spiderman lunge

Metcon

Gunny (Time)

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here
*45 min cap or go till completed.

*Scale workout as needed or take your time and go until the time cap.

Metcon (Time)

Gunny – Scaled

800m run

25 push-up

25 sit-up

800m run

25 push-up

25 sit-up

800m run

*Add weighted vest to run if needed.

Accessory

Metcon (No Measure)

5×10

Single arm KB bent row