20
May
CrossFit – Mon, May 22
American Fit Co Northwest – CrossFit
Warmup
5:00 AMRAP:
150m Row or 375m Bike
10 Banded Front Squats
10/side Tricep Extension
10 Banded Thrusters (red/orange bands)
5/side Squat + Thoracic Twist
0:30/side Active Lunge Hip Opener
10 PVC Pass Throughs
WALK THE PLANK (AMRAP – Rounds and Reps)
AMRAP 15:
10 Thrusters (95/65)
1:00 Plank
20 Wall Balls (20/14)
1:00 Plank
Metcon (No Measure)
3 rounds:
20 Alternating Dumbbell Bench
10 French Press
25 Banded Tricep Extension
Cool Down
1/2 Kneeling Hip Flexor/Couch Stretch 1:00/side