CrossFit Inventive – CrossFit
Warm-up
200m Run
10 Leg swings F/L
30 Sec Calf On Upright
30 Calf Pumps
5 Inchworm 1 Push ups
Flow Stretch x 2 cycles of 5 seconds of each
Glute Stretch
Spiderman Lunge Hold
Cossack
Down Dog Pose 30 sec
5 Down Dog Push ups
20 Sec Active Scap Hollow Hang
10 Scap Pulls
5 Kipping swings
5 Strict Pull ups
Metcon (Time)
HERO WOD
“MCDONALD & GALAGHER”
2 Rounds for Time
200 meter Run
16 Kettlebell Swings (24/16)
16 Pull-Ups
16 Front Squats (50/35)
200 meter Run
14 Kettlebell Swings (24/16)
14 Pull-Ups
14 Front Squats (50/35)
200 meter Run
12 Kettlebell Swings (24/16)
12 Pull-Ups
12 Front Squats (50/35)
PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.
PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.
