CrossFit – Fri, Jan 9
Olympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am. Save the Date. Details and Sign up will be up in a weekSign up for MetFix Spark 4 week nutrition today! $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime! This is the nutrition clinic you need!
Warm-up
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
https://www.crossfit.com/workout/2011/10/23#/comments
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
https://www.crossfit.com/workout/2011/10/23#/comments
Cooldown
band shoulder overhead
bretzel
standing pancake
10:
hinge reach
alt runners lunge w/rotation
inch worms
scap pull ups
30 sec jump rope
8:
good mornings
back squat
deadlift
kip swings
30 sec jump rope crossovers
5:
GM
BS
DL
Pull Ups
30 sec handstand hold
3 HSPU
–Deadlift build to weight–