09/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

10 meters of each:

Knuckle Draggers

Cradle Stretch

Walking Active Samson

Alternating Quad Stretch

Side to Side Lunge

High Knees

Butt Kickers

200m Jog

TECHNIQUE & BUILD

ROPE CLIMBS

0:30 PVC Lat Stretch

5 Rope Pullups

5 Rope Knee Raises

1 Rope Climbs

BURPEES

:30 Plank

5 Frog Hops

5 Up Downs

3 Burpees

200m Jog

Hero Wod

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Optional Extra

Deadlift (6×6 with a 6 second negative)

*all sets at 60%

*Handstand practice in-between each set