CrossFit – Mon, Mar 13 – American Fitness Co

CrossFit – Mon, Mar 13

American Fit Co Northwest – CrossFit

Warmup

2 Rounds:
1:00 Row (moderate)
5 Inchworm w/Push Up
10 Single Arm Dumbbell Thruster (each side)

BANDED SQUAT WARMUP
10 Side step R/L
10 Forward/Backwards Walk
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs R/L
10 Squats

BUILD TO SQUAT WEIGHT AND BOX HEIGHT

Strength

Back Squat (5×5 Back Squat
*5 Seated Box Jumps Between Each Set)

Metcon

IRELAND (Checkmark)

EMOM 18:
1: 200/175m Row
2: 10 Burpees Over Rower
3: 15 Wallballs (20/14)