CrossFit – Tue, May 9
American Fit Co Northwest – CrossFit
Warmup
1 Minute Row
15 Second Standing Calf Raises
15 Second Good Mornings
15 Second Alternating Reverse Lunge
30 Second Down Dog
45 Second Row
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
30 Second Row
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
ROW
20 Second Row
Feet flat against rower and/or vertical shins.
20 Second Row
Arms straight during pull until handle crosses the knees.
20 Second Row
Sit bones on seat, not low back.
20 Second Row
30 Double Unders
10 Wallballs
5 Calorie Row
BALL FOUR (Time)
4 Rounds:
120-90-60-30 Double Unders
40-30-20-10 Wallballs
30/24 Calorie Row