CrossFit Phos West, Frontier Performance – Open Gym
Warm-up (No Measure)
*Stretch afterwards 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
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