CrossFit – Fri, Apr 14 – CrossFit AFCO

CrossFit – Fri, Apr 14

American Fit Co Northwest – CrossFit

Warmup

2 Rounds:

15 Good Mornings

:30 Plank

:30 Spiderman Lunge (each leg)

10 Glute Bridges

25m High Knees

25m Butt Kickers

100m Run

DEADLIFT (GRIP/STANCE Every Rep)

7 DL (empty bar) 2 sec pause at knees on the up and down

Knee Tracking

5 DL(light weight) with 2 sec pause at floor

Setup

5 DL(light weight) with 2 sec pause at floor

First move

Every 2:00 x 5 Sets

5,5,3,3,3

Finish (=80%)

Strength

Deadlift (3, 3, 3, 3, 3)

Cool Down (No Measure)

3 Rounds:

:15 Hollow Hold

:30 Pigeon (right leg)

:15 Hollow Hold

:30 Pigeon (left leg)