First City CrossFit – CrossFit
Workout
WOD for Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day. It is a way for everyone across the country to honor and remember these days in a respectful and meaningful way.
About 21 Guns — Memorial Day WOD
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.
21 Guns (AMRAP – Rounds and Reps)
In 21 minutes complete as many rounds as possible of
400m run
21x push-ups
21x box jump
15x burpees
9x pull-ups
Mobility
1. Calf stretch – 1 min per side
2. Wall Chest Stretch or Ball Smash – 1 min per side
3. Banded Bowled Overhead stretch – 1 min per side
4. Roll out the lats – 1 min per side