21
Jun
CrossFit – Fri, Jun 23
American Fit Co Northwest – CrossFit
Warmup
3 Rounds:
0:30 Row or Bike
8 Russian Kettlebell Swings
6 KB Goblet Squats
4 No push up burpees
1) 10 Prayer Squats 2s hold
2) 5/side Lunge + Hamstring Stretch
3) 5/side Squat + Thoracic Twist
4) 10 Scap Pull Ups
Core Tabata
Odd: Superman Hold
Even: Hollow Hold
GOBLET OF FIRE (2 Rounds for time)
50 Goblet Lunges (53/35)
50 Kettlebell Swings (53/35)
50 Burpees over Kettlebell
50 Toes to Bar
Rest 3:00
25 Goblet Lunges (53/35)
25 Kettlebell Swings (53/35)
25 Burpees over Kettlebell
25 Toes to Bar