Kamon – Kamon Start
Warm-up
10′: Full Body Warm-Up 2 (No Measure)
10m Inchworm Walk
10m Duck Walk
10m Beast Walk
10m Crab Walk
10m Monkey Walk
10m Frog Walk
10m Plank Walk
10m Alligator Walk
10m Bear Walk
https://www.youtube.com/watch?v=O_hXL-3yktQ
Metcon
30′: Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww
Run https://www.youtube.com/watch?v=shwi2MfxSok&t
Push-Ups https://www.youtube.com/watch?v=0pkjOk0EiAk
Walking Lunge https://www.youtube.com/watch?v=L8fvypPrzzs