13
Sep
CrossFit – Fri, Sep 15
American Fit Co Northwest – CrossFit
Warmup
3 Rounds :
10 Squat Jumps
10 Alt Lunges
10/side Monster Band Walk
1) :30 sec – Back Squat w/barbell
2) 10/side – Lunge + Elbow + Reach
3) 10 – Pitcher/Catcher Stretch
4) 5 Empty Barbell Thruster
Back Rack Lunge (20 Back Rack Lunges
16 Back Rack Lunges
14 Back Rack Lunges
12 Back Rack Lunges
10 Back Rack Lunges)
LEG “OH” (Time)
*with a partner
100m Sled Push
50 Wall Balls (20/14)
100m Sled Push
50 Dumbbell Thrusters (2×50/35)
100m Sled Push
50 Wall Balls (20/14)
100m Sled Push
*Split all reps as desired