07/22/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

RUN

10 Meters

Toe Walk

Heel Walk

Lunge and Reach

Frankensteins

Side Shuffle

High Skips

Long Skips

Karaoke

High Knees

Butt Kicks

200m Run

DEADLIFTS

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

Build to Opening Weight for “No Touch” Deadlifts

BURPEE DB DEADLIFTS

5 Frog Hops

5 Single DB Deadlift (each)

3 Burpees

3 Double DB Deadlifts

3 Burpee DB Deadlifts

Strength

Deadlift (5×3)

*No Touch*

Hero Wod

TUMILSON (Time)

8 Rounds:

200m Run

11 Burpee Dumbbell Deadlifts (50/35)
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.