CrossFit – Mon, May 22

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

150m Row or 375m Bike

10 Banded Front Squats

10/side Tricep Extension

10 Banded Thrusters (red/orange bands)

5/side Squat + Thoracic Twist

0:30/side Active Lunge Hip Opener

10 PVC Pass Throughs

WALK THE PLANK (AMRAP – Rounds and Reps)

AMRAP 15:
10 Thrusters (95/65)
1:00 Plank
20 Wall Balls (20/14)
1:00 Plank

Metcon (No Measure)

3 rounds:

20 Alternating Dumbbell Bench

10 French Press

25 Banded Tricep Extension

Cool Down

1/2 Kneeling Hip Flexor/Couch Stretch 1:00/side