CrossFit – Thu, Aug 17

American Fit Co Northwest – CrossFit

Warmup

10 Minute Warm Up:

1 Minute Easy Bike/Row

10 Banded Front Squats

5 Banded Strict Press

10 Banded Pass Through

5 of each/leg Single Leg Swing Matrix

*in video, 4:15 – 5:35

1) 5/side PVC Around the World

2) 5/side PVC Swimmer’s Stretch

3) 10s x 3 per side PVC Chicken Wing Stretch

CREAM OF THE CROP (4 Rounds for reps)

4 Rounds:
3:00 Row
2:00 Bike
1:00 Dumbbell Macho Man
Rest 1:00

“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks