Crescent City Crossfit – Functional Fitness
Warm Up
2min on ANY Machine
50FT Cossacks
50FT Leg Kicks
50FT Walking Quad Stretch
50FT Karaokes (Down and Back)
With Empty Bar:
10 Good Mornings
10 Strict Press
10 Bent Over Rows
10 Front Squats
Go Over Deadlift and Pull-Up Modifications with Coach
Metcon
Partner Bradshaw
EACH Partner Completes 10 Rounds You Go I Go Style
30min TIME CAP
Bradshaw (Time)
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
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Sub HSPU’s for Hand Release Push-Ups OR a DB Z Press
Scale Weight on DL as Needed
Modify Pull-Ups to Ring Rows OR Modify Number of Reps
2:1 Doubles to Singles
