CrossFit – Fri, Aug 11

American Fit Co Northwest – CrossFit

Warmup

5 Minute AMRAP

10 Steps in Flat Bear Crawl

10 Squat Jacks

10 Scap Push-Ups

10 Scap Pull-Ups

10 Down Dog/Up Dog + Ankle

10 Alt Calf Stretch x 3 sec

3 (x 10 sec) German Stretch

10/side 90-90 Hip Switch

Skill – Pistol Squat (7 minutes)

1. Lateral Box Step Up

2. Pistol from top of box

3. Pistol assisted from rig

4. Attempt pistol squat

CHUCK (Time)

10 Rounds:
Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Dips (2-4-6-8-10-12-14-16-18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)
The “Chuck” Hero WOD is dedicated to PTE Chuck who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.