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Choose 1:
400m Jog
1.2k Bike
500m Row
2xs:
50 Plyo Skier
5ea Kneeling Shoulder Taps
10 Scap Push Ups
:30sec Childs Pose Stretch
200m Hard Run
Workout Prime 1x:
:10sec Dead Hang
200m Steady Run
10 Push Ups or Knee Push Ups
:10sec Dead Hang
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Post time to comments
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.
To learn more about Coffland click here
Goal: No more than 8 drops from the bar. Scale reps of push up as needed for overall volume accumulation
Hang from a pull-up bar for 4 minutes: Each time you drop from the bar, perform:
600-m run
15 push-ups
Pec Stretch
1-2min per side
Foam Roll Lats:
1-2min per side
