CrossFit – Tue, Apr 4

American Fit Co Northwest – CrossFit

Warmup

3 Sets:

300m Row

10 Single Arm Dumbbell High Pull (each side)

5 No Jump Burpee

10 Hanging Scap Retractions, 5 Kip to Swings

20 Alt Leg V-Up

5 Kips Swings

5 Strict Knee Raises

5 Kipping Knee Raises

5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise

5 Toes to Bar

Johnny Tsunami (AMRAP – Reps)

1:00 Dumbbell Hang Clean (50/35)
Rest :30
1:00 Toes to Bar
Rest :30
1:00 Burpee Over Dumbbell
Rest :30
2:00 Dumbbell Hang Clean (50/35)
Rest :30
2:00 Toes to Bar
Rest :30
2:00 Burpee Over Dumbbell
Rest :30
1:00 Dumbbell Hang Clean (50/35)
Rest :30
1:00 Toes to Bar
Rest :30
1:00 Burpee Over Dumbbell