American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

6 Mintes for Quality:

200m Run

10 Ring Rows

5 Pushups to Down Dog

:10 Handstand Hold

Accessory Work

Metcon (No Measure)

3 Rounds:

10 dumbbell hammer curls (moderate) (each side)

10 double dumbbell skull crushers (moderate)

3 Rounds:

15 Strict Pullups (use band if needed)

15 Double Dumbbell Seated Press (moderate)

3 Rounds:

30 banded curls (light)

15 dumbbell kickback extensions (light) (each side)

3 Rounds:

30 banded rows (light)

30 banded arnold press (light)

Gymnastics Skill

Handstand Walk

We will spend any remaining time in class practicing our handstands.