07/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog (Pedal Calves in down dog)

0:30 Cossack Squats

200 Meter Run

0:20 Front Plank on Hands

[Coach: Every Push-Up is a Plank]

7 Hand Release Push-Ups

[Coach: Hands come off floor completely]

7 Air Squats

TECHNIQUE & BUILD

PULL-UPS

10 Scap Retractions

2 Pull-Up Negatives

[Coach: Full Range of Motion, Find the bottom of a rep]

2 Strict Pull-Ups

[Coach: Meaty grip on the bar, knuckles over]

BENCH PRESS

10 Empty Bar Bench

25 Band Pull Aparts

5 Light Weight Bench

25 Band Pull Aparts

5 Moderate Weight Bench

25 Band Pull Aparts

BACK SQUAT

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 RDLs

Build to workout weight

Hero Wod

Justin (Time)

For Time:

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull-ups
In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012
To learn more about Justin click here
U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.