08/26/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Push-Up to Down Dog

0:30 Bike

0:30 Cossack Squats

0:30 Bike

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Air Squats

TECHNIQUE & BUILD

SQUAT CLEANS

0:30 Squat Hold

[Coach: Depth/Low Back position]

5 Air Squats

[Coach: Standards, Full Depth at Bottom, Hips extended at top]

5 Shrugs

5 Shrug High Pull

5 Muscle Cleans

5 Power Cleans

5 Front Squats

5 Squat Cleans

HANDSTAND PUSH-UPS

0:30 Handstand Hold

5 Kipping HSPUs

5 Strict HSPUs

5 Kipping Deficit HSPUs

Hero Wod

JJ (Time)

1-2-3-4-5-6-7-8-9-10

Squat Cleans (185/135)

10-9-8-7-6-5-4-3-2-1

Deficit Handstand Pushups (6″/4″)
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.