CrossFit – Sat, Apr 11

American Fit Co Northwest – CrossFit

Magnolia (Time)

RX

Teams of 2

100-80-60-40-20

Calorie Air Bike

-100ft Single Dumbbell Lunge (50/35) after each set (together)-

(Women Calories: 80-64-48-32-16)

Core Work (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (each side)

-rest 30 seconds-

10 Standing Banded Pallof Press (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Single Arm Kettlebell Overhead Sit Up

Around the Worlds

Standing Banded Pallof Press