CrossFit – Tue, Jul 11

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

7/5 Calorie Bike or Row

10 Kip Swings

10 Banded Push Press

1) 10 Down Dog / Up Dog

2) 0:30 Grip Opener (fingers toward knees)

3) 10 Scap Pull Ups

4) 10 Scap Push Ups

Upper Body Pull

3 Sets:

4 Weighted Chin Ups

12 Dumbbell Rows

30.06 (AMRAP – Rounds and Reps)

AMRAP 20:
5 Handstand Pushups
10 Pullups
15 Calorie Row