Saturday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Smooth Mtn climbers
8 Cossack
8 Scap shoulder retracts
Metcon
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Cool Down
Foam roll IT band, quads
1:00 Couch stretch/side
1:00 Couch stretch/side
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
BEGINNER
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
400 meter Run /500m Row/ .5 mile bike
20 Push-Ups/ banded assist