Perdido Bay CrossFit – CrossFit
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.
Scale by cutting the reps in half and adjust weight as appropriate
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 Pull-ups, Box steps
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#