CrossFit – Fri, Sep 1

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

100m Jog

10 Kip Swings

10 Banded Push Press

1) 10 Down Dog / Up Dog

2) 0:30 Grip Opener (fingers toward knees)

3) 10 Scap Pull Ups

4) 10 Scap Push Ups

WADE (Time)

1,200 meter Run
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
1,200 meter Run

*Wear a Weight Vest (20/14 lb)
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.