Monday-190506

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Conditioning: “Coffland”

-Accumulate 6 min hanging from a pullup bar.

-Each time you come off the bar, perform an 800m run and 30 push-ups.

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.

The “Coffland” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, November 13, 2017 (171113).

Mobility:

-2 min lacrosse ball plantar fascia

-2 min lacrosse ball pecs