CrossFit – Wed, May 3

American Fit Co Northwest – CrossFit

Warmup

2:00 Bike

:30 Plank Hold

1:00 Row

:30 Plank Hold

1:00 Bike

:30 Plank Hold

2:00 Row

:30 Plank Hold

BRUNT ENDS (Calories)

AMRAP 7:
50/40 Calorie C2 Bike or 40/30 Fan Bike
Max Calorie Row

Rest 3:00

AMRAP 7:
50/40 Calorie Row
Max Calorie Bike

Accessory Work (No Measure)

2 rounds:

10 Ring Rows

10 Banded Pushups

10 Standing Alternating DB Curl

10 Standing Tricep DB French Press

20 Weighted Situps

15 sec hollow hold

30 yd Single Arm DB Farmers Carry (left)

30 yd Single Arm DB Farmers Carry (right)