Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 05.27.2020

CrossFit | 05.27.2020

Warm-up
Warm-up
2 sets
10/10 Single Leg Glute Bridge
10 Leg Raises
20 Swimmer Kicks

Dynamic Stretches

Workout
Joseph Grzelak (Time)
For Time
100 Kettlebell Swings (32/24 kg)
2 Burpees at the top of each minute

Perform the burpees at the beginning each minute, starting at 0:00, until all kettlebell swings are completed.

Dedicated by 555 Fitness @555fitness to Firefighter Joseph Grzelak who was killed in the attacks on New York on September 11, 2001.

Around the firehouse, they called him Joe Knows. The chief of Battalion 48 in Brooklyn, Joseph Grzelak had been fighting fires for 28 years and memorizing trivia for even longer. During slow shifts he could be found at his computer, researching everything from home repair to bowling strategies. He was a history buff who read two newspapers a day, breezed through crossword puzzles and answered all manner of arcane questions for friends and colleagues (hence the nickname).

When he raced to the World Trade Center on Sept. 11, Chief Grzelak took a binder full of research he had compiled over the years about fighting high-rise fires. It was found, Mrs. Grzelak said, in his crushed car.

A) CrossFit
100 Kettlebell Swings 53/35
2 Burpees at the top of each minute

B) Minimal Equipment
100 DB Swings 53/35
2 Burpees at the top of each minute

C) Body Weight
100 Backpack Swings 53/35
2 Burpees at the top of each minute

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