CrossFit – Mon, Apr 3

American Fit Co Northwest – CrossFit

Warmup

1 minute Spiderman Stretch (each side)

1minute Elbow to Floor Stretch (each side)

2 minute Couch Stretch (each side)

1 Set of Row, 1 Set of Ski, 1 Set of Bike

:45 easy

:15 moderate

:30 easy

:15 moderate/fast

:15 easy

:15 fast

:15 rest

:5 sprint

RUNNING DOWN A DREAM (AMRAP – Rounds and Reps)

Teams of 3
AMRAP 16 Minutes
P1: 10/8 Calorie Bike Erg**
P2: 10/8 Calorie Row**
P3: 10/8 Calorie Ski**
10 x 25ft Synchro Shuttle Runs

**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together

Metcon (No Measure)

3 Rounds:

10 Barbell Bench Press

10 Dumbbell Floor Press