CrossFit – Fri, Jun 30

American Fit Co Northwest – CrossFit

Warmup

4:00 AMRAP:

100m Jog

10 Wide Base Air Squats (2s pause at the bottom)

10 Straight Leg Sit Ups

1) 10/direction per leg Box Hip Opener Circles

2) 0:30 Front Rack Stretch (against wall)

3) 10 Banded Front Squat Black/Red

4) 10/side Hamstring Sweep

Front Rack Lunge (10-8-6-4-2)

WITHERS AND WASHINGTON (Time)

3 Rounds:
24/20 Calorie Bike
120′ Sled Push
6 Rope Climbs
*with a partner