24
Aug
CrossFit – Sat, Aug 26
American Fit Co Northwest – CrossFit
Warmup
6:00 EMOM
Odd: Increasing pace cardio
Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs
1) 10 Cherry Pickers
2) 10 Wall Pass Throughs
3) 3 x 10s/side Chicken Wing Stretch
Barbell Power Snatch Warm Up:
5-7 reps of each
High Hang Muscle Snatch
Snatch Push Press (behind the neck)
Hang Power Snatch
Power Snatch
Prep to WOD weight
BIKE TO WORK (AMRAP – Rounds and Reps)
AMRAP 25: (Teams of 2)
60 Calorie Bike
45 Burpee Box Jumps (24/20)
30 Power Snatches (95/65)