22
Dec
CrossFit – Fri, Dec 23
American Fit Co Northwest – CrossFit
Warm-up
Rowing Warmup:
:30 Row at 16s/m
:30 Row at 20 s/m
:30 Row at 24s/m
:30 Row at 28s/m
:30 Row at 32s/m
:30 Row at 26s/m
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 RDLs
Thruster Warmup:
(empty bar)
5 Front Squats
5 Push Press
5 Thrusters
(light weight)
4Front Squats
4 Push Press
4 Thrusters
(workoutweight)
3 Front Squats
3 Push Press
3 Thrusters
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Accessory Work
4 Sets:
20 Strict Press
20 Front Rack Box Step Ups