24 April 2016

Article: Paul Francesco D'Andrea

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Mobility
Banded Overhead Distraction
Hamstring S&F (barbell)
Quad Smash (barbell)
Adductor Smash (barbell)
Couch Stretch

Metcon "D'Andrea"
AMRAP 11:
11 Strict Handstand Push-ups (Kipping/box/push-ups)
21 Russian Kettlebell Swing (70/53/35#)
11 Back Squat (175/125/95#)

Paul's favourite number was 11 and was his Fire number which will be retired in honour of him.
He was here for a workout and Dwayne and Sarah knew him with his involvement with CrossFit and Fire Fighting.

Personal Goal Work