CrossFit – Fri, Nov 3

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

0:30 Jump Rope

0:10 Handstand Hold (on wall)

5 Banded Pass Throughs

1) 10 Banded Pull Aparts (chest height)

2) 10/side Rig Calf Stretch

3) 5/side Banded Around the Worlds

ROASTED CHESTNUTS (Time)

21 chest-to-bar pull-ups

63 double-unders

15 chest-to-bar pull-ups

45 double-unders

9 chest-to-bar pull-ups

27 double-unders

Metcon (No Measure)

1 set:

200-m single-arm DB overhead carry (35/50 lb)

– Alternate arms as needed.