CrossFit Phos West, Frontier Performance – Open Gym

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Warm-up (No Measure)

*Stretch on your own

Warm Up 2 Rounds (10min)

5 Strict Pull Ups or Ring Rows

10 Air Squats

15 Butterfly Sit Ups

20 PVC Pass Throughs

10 Barbell Good Mornings

Deadlift (3-3-3)

*Start Moderate-Heavy and Build to Heavy. (Score

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
*Goal 12-18min Scale Accordingly

Accessory

20min EMOM

Min 1 – Pendlay Rows

Min 2 – MUs

* Working only for 40sec per min.

** Bar or Ring