Pull-up Progression: 9,9,8,7,6 Strict Pull-ups

Rest as needed then,

4 Rounds for Time of:
Run 400 Meters
Deadlift Bodyweight 15 Repetitions

Note: The ability to powerfully and safely manipulate a load through functional ranges of motion is paramount in both the “sport of fitness” and the “sport of life”. As military and public safety professionals know, often times the difference between life and death is the ability to control an external load at a high heart rate.

That’s a lot of Downward Dog!


The CrossFit Amundson Mobility Class will improve Athletes strength, flexibility, recovery, joint stability and mental focus. Each class will offer an opportunity to balance the nervous system, connect to the breath and quite the mind while creating pliability in the muscles, tendons and joints. Great as a workout on its own, a pre-workout warm-up, or as a recovery class post workout, CrossFit Mobility classes will work to unwind the entire body, but will also focus on stretching and strengthening a specific part of the body each week, incorporating CrossFit foundational movements, alignment, body awareness tools and relaxation. The programming of the CrossFit Mobility class will compliment the programming of the CrossFit workout in the main gym. This class is FREE for CrossFit Amundson members and is highly recommended. Due to the Labor Day Holiday, the next Mobility Class is Wednesday, September 4, 2013, from 6:00 to 7:00 PM.


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