CrossFit – Fri, Nov 10

American Fit Co Northwest – CrossFit

Warmup

Friday

5:00 AMRAP:

150m Row or 375m Bike

10 Banded Thrusters (red/orange bands)

10/side Tricep Extension

10 Banded Front Squats

1) 5/side Squat + Thoracic Twist

2) 0:30/side Active Lunge Hip Opener

3) 10 PVC Pass Throughs

Hang Power Clean (EMOM 10:
Building to a Heavy 3 )

TI ESREVER DNA TI PILF NWOD GNAHT YM TUP I (Time)

15-12-9:

Hang power cleans (155/105)

9-12-15:

Strict handstand push-ups