CrossFit – Mon, May 8

American Fit Co Northwest – CrossFit

Warmup

30 Second Box Step-Ups

30 Second Knuckle Draggers

30 Second Down Dog

30 Second Arm Circles

30 Second Slow Box Jumps

30 Second Pigeon on Box

30 Second Samson on Box Each Side

30 Second Spiderman on Box Each Side

30 Second Down Dog to Push-Ups

STRICT PRESS

20 Second Overhead Hold

5 Strict Press Negatives

5 Pausing Strict Press

BOX JUMPS

5 Box Step-Ups

10 Second Bunny Hops

5 Pausing Box Jumps

3 Box Jumps

DUMBBELL SNATCH

10 Alternating DB Deadlift

10 Dumbbell Swings

5 Dumbbell Push Press Each Arm

6 Alternating DB Snatch

Strict Press (10 Rep Max)

SILLY RABBIT (AMRAP – Rounds and Reps)

AMRAP 12:
12 Pushups
9 Box Jumps
6 Dumbbell Snatches (50/35)