Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 8 min cap
10 Iron cross/ RO2VS

3 rounds of CINDY (Use the 1st round as your pull-up strength for the morning)

Use rest of time to warm up to deadlift weight. Pull-ups should already be set up from Cindy.

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

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
25 min time cap

Female weight: 155#


Dedicate 15 minutes to intentional focus on 1 of four movements:

– Muscle ups (Ring or bar)

– Pull-ups (Band, Ring, recline row, strict)

– Handstand (Holds, walk

– Jump rope (DU efficiency, faster single-unders)

One way to get in volume without overdoing it would be to do an EMOM for 5-10 minutes and try to do a small volume each minute…

Core Conditioning/Stabilization

7 minutes of core. Click on link, skip to 2:45 and follow along…