Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25ft High Knees
25ft Butt Kickers
10 Scap Pull-Ups
10 Scap Push-Ups
3 Wall Walks or 5 Inch Worms
Into…
1 ROUND
100m Run
3 Strict Pull-Up or 5 Ring Rows
:20 HS Hold or DB Overhead Hold
3 HSPU Negative or 5 Pike Push-Up
Workout
Wade (Time)
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
* pick one workout to do
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*With a Partner. Spilt reps how you want
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back
5:00 Foam Roll Quads
(No Measure)
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