American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

200m Row

5 Down Dog Pushups

10 Single DB Thrusters

30′ Suitcase Carry (each side)

Gymnastics/Skill Work

Kipping Practice

15:00 of Kipping Practice

Today we are taking a chunk of the class to practice the kip swing in both the pull-up and the toes 2 bar. We should focus on moving PERFECT through the 15 minutes.

Metcon

Whatever’s Left (3 Rounds for reps)

AMRAP 5:

Buy In: 500m/400m Row

Time Remaining:

12 Thrusters (95/65)

12 Toes to Bar

Rest 5:00

AMRAP 5:

Buy In: 500m/400m Row

Time Remaining:

9 Thrusters (115/85)

9 Chest to Bar

Rest 5:00

AMRAP 5:

Buy In: 500m/400m Row

Time Remaining:

6 Thrusters (135/95)

6 Bar Muscle Ups/ Burpee Pullups