CrossFit – Fri, Oct 6

American Fit Co Northwest – CrossFit

Warmup

Friday

4:00 AMRAP

100m Row / 250m Bike

10 Pitcher Catcher Stretch (Bootstrapper)

5 Burpees

5/leg Lunges

1) 10 Prayer Squats

2) 5/side Squat + Thoracic Twist

3) 10 Down Dog / Up Dog

4) 10 Banded Thrusters

Thruster (EMOM 20:
2 Thrusters
*add weight every 5:00)

1000m Bike Time Trial (Time)

1000m For Time