CrossFit – Mon, Oct 16

American Fit Co Northwest – CrossFit

Warmup

3 Rounds:

0:30 Jumping Rope

10 Banded Strict Press

10 Banded Front Squat

1) 5/side Lunge + Elbow to ground

2) 5 Barbell Push Press

3) Barbell Quad Smash, 0:30/side

4) 5 Barbell Push Jerk

GOBLET OF FIRE (AMRAP – Reps)

5 sets:

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (70/53 lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

Metcon (No Measure)

EMOM 10:

Odd: Calorie Bike

Even: L-Sit Hold