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ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

 

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side

Barbell w/u:  With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid thigh), Power Clean from shin

WOD:

Video courtesy of CrossFit HQ.

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

 

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

 

Cool Down:

Pigeon pose – 2 min per side

 

Banded lat stretch – 1 min per side

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