CrossFit – Fri, Jul 21

American Fit Co Northwest – CrossFit

Warmup

6:00 EMOM:

Odd: 0:45 Cardio of Choice

Even: 0:45 Tempo Air Squats

1) 10 Banded Pull Aparts (chest)

2) 5/side Scorpion + Reach

3) 5/side Squat + Thoracic Twist

4) 10 Scap Pull Ups

THE PAYNE TRAIN (Time)

For Time
300 meter Run
5 Rounds of Cindy*
300 meter Run
4 Rounds of Cindy*
300 meter Run
3 Rounds of Cindy*
300 meter Run
2 Rounds of Cindy*
300 meter Run
1 Round of Cindy*
300 meter Run

*1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission.

The men were killed when the armoured G-Wagon they were riding in was struck by a roadside bomb near the Gumbad platoon house.

Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon.

Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.