CrossFit – Mon, Feb 13

American Fit Co Northwest – CrossFit

Warmup

1 Lap Run (inside)

30 Second Arm Circles

30 Second Calf Raises

30 Second Down Dog

1 Lap Run (inside)

30 Second Active Samson

30 Second Active Spiderman

30 Second Knuckle Draggers

1 Lap Run (inside)

60 ft. Shuttle (easy)

10 Alternating DB Deadlifts

6 Alternatig Box Step-Ups

60 ft. Shuttle (easy)

5 Single KB Swings Each Arm

6 Box Jumps

60 ft. Shuttle (easy)

4 Dumbbell Push Press Each Arm

6 Box Jumps

60 ft. Shuttle (moderate)

4 Alternating DB Snatch

4 Box Jump Overs

Metcon

WAIT A MINUTE (AMRAP – Reps)

With A Partner
20 Rounds x AMRAP 1:
3 Shuttle Run
12 Dumbbell Snatches (50/35)
Max Box Jump Overs (24″/20″)

Alternate Round with Partner

Accessory Work (6 Rounds for weight)

3 Sets: (For Quality)
10 Weighted Sit Ups
15 KB Side Bends
60′ Front Rack Carry
60′ Overhead Carry