10
May
CrossFit – Fri, May 12
American Fit Co Northwest – CrossFit
Warmup
2 Minute Row
15 Second Alternating Reverse Lunge
15 Second Knuckle Draggers
15 Second Arm Circles
1 Minute Row
30 Second Down Dog
30 Second Forearm Stretch
30 Second Row
30 Second Slow Burpees
ROW
20 Second Row
Feet flat against rower and/or vertical shins.
20 Second Row
Arms straight during pull until handle crosses the knees.
20 Second Row
Sit bones on seat, not low back.
20 Second Row
DEADLIFT
5 Deadlifts to Knee
5 Deadlifts to Below Knee
5 Deadlifts to Midshin
–Add Light Weight–
2 Sets:
3 Tempo Deadlifts with a 5 second Negative
100m Row
5 Deadlifts
5 Bar Facing Burpees
SPINAL CORD (No Measure)
5 Rounds:
400m/350m Row
15 Deadlifts (185/135)
15 Burpees Over Bar