American Fit Co Northwest – CrossFit


Warm-up (No Measure)

Running Warm-Up

Down one side of gym (approx. 20m), jog back to the start.

1. High knee karaoke

2. Over the hurdle

3. Knee Hugs

4. Figure 4

5. Lunge with Samson stretch

6. Lunge with torso twist

7. Toe to touch (toy soldier)

8. High knees

9. Butt kicks

10. Straight leg drill

11. Side step

12. Side step with jumping jack

13. Toes In Walk

14. Toes Out Walk

15. Walk on Heels

16. Walk on Tip Toes

17. Walk on Outside of foot

18. Walk on Inside of foot

100m Run easy

Walk Back

100m Run moderate

Walk Back

100m Run fast

Hero Wod

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
Wear a Weight Vest (20/14)