CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
4 Rounds:
1 Min Bike- Gradually Gain intensity Rds 1-3 then back off Rd 4
8 Russian Swing W/ WU weight RD 1&2 W/ Wod Weight Rd 3&4
8 Air Squat 4 Reg/4 Jump
8 Seated MedBall Toss
Brad Harper (Time)
5 Rounds:
18 Kettlebell Swings 70/53 RX 53/35
13 Burpees to 6″ Target RX Reg Burpee
23 Wall Ball Shots 20/14
Scale: KB load, Burpee to Up down, WB load.
Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 18, 2013. “Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers.” – From the National Fallen Firefighters Foundation
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Hamstring Floss: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
