06/04/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy on Bike

Banded Lat Stretch 1:00/side

Kettlebell Calf Smash 1:00/side

Calf Stretch on Post 1:00/side

Banded Hamstring Stretch 1:00/side

2 Rounds:

7 Pushups to Down Dog

7 Cossack Squats

7 KB Deadlifts

7 Sit ups

7 Box Step Ups

Hero Wod

Heidi (AMRAP – Reps)

AMRAP 23:

23 Air Squats

23 Pushups

23 Kettlebell Swings (53/35)

23 Jumping Lunges

23 Sit Ups

23 Box Jumps
This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

The rep scheme signifies the number of years she served in the force.