CrossFit – Mon, Sep 11

American Fit Co Northwest – CrossFit

Warmup

3 Rounds (5:00 cap)

7/5 Calorie Bike or Row

15 Banded High Pulls

10 Kip Swings

1) 0:30/side Front Rack Rig Stretch

2) 10/side Tricep Extension

3) 10 Squat Mornings

4) 5/side Scorpion + Reach

DUMBFOUNDED (3 Rounds for reps)

3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Rope Climbs (15′)

Rest 3 Minutes Between Rounds