CrossFit – Fri, Jun 2

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

150m Row / 375m Bike

10 Burpee Planks

5/leg Box Step Up

1) 10/side Hamstring Floss

2) 10 Rolling Hamstring Stretches

3) 5/side Spider Man Lunge + Thoracic Twist

4) 10 Wall Pass Throughs

Bench Press (5×5 (same weight across all sets)
*10 Banded Lat Pulldowns after each set)

DEVIL STEP ISLAND (AMRAP – Reps)

6 Sets: 1:30 on/ :30 off
Odd Rounds:
250/200m Row
Max Dumbbell Stepups (50/35)

Even Rounds:
500/400m Bike 12/10 Cal Fan Bike
Max Devil’s Press (50/35)

Cool Down

1:00/side Couch Stretch