05.23.2020 Hero WOD Saturday

Warm Up
1:00 run/jog/jumping jacks
30 seconds reverse lunges
30 seconds alternating thread the needle
1:00 run/jog/jumping jacks
30 seconds reach throughs
30 seconds air squats


Mobility
grapevine, over the hurdle shuffle x 6 steps each direction
reverse snow angels x 30 seconds
superman punches x 30 seconds
Spiderman lunges + reach x 10 reps


Hero WOD Saturday

"Natalie Corona"
AMRAP (with a Partner) in 22 minutes
Partner A, perform AMRAP of:
20 Sit-Ups
20 Burpees

...while Partner B performs:
400 meter Run

Partners switch after each Run

Wear a Weight Vest (20/14 lb) throughout

On a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet.Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock expires.Background: This hero workout is dedicated to Natalie Corona who was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.

Natalie started as a Davis community officer in 2016 and graduated from the Sacramento Police Academy in the summer of 2018. Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

This workout was created by CrossFit Davis @crossfitdavis (Davis, California, USA). The rep scheme 20-20-400 represents Natalie's badge number #224.