CrossFit – Sat, May 13
American Fit Co Northwest – CrossFit
Warmup
20 Second Jumping Jacks
20 Second Down Dog
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
30 Second Down Dog to Push-Ups
PULLUPS
10 Scap Pull-Ups
10 Kip Swings
5 Jumping Pullups
3-5 Pullups
THRUSTERS
5 Air Squats
Grab the floor with your toes and screw your feet into the ground.
5 Front Squats
Full grip on the bar with elbows up.
5 Push Press
Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead.
5 Thrusters
Accellerate the bar at the top of the squat, not starting in the bottom.
FIVE STAR (Calories)
Teams of 3:
AMRAP 25:
75 Pullups
75 Dumbbell Thrusters
75 Dumbbell Box Step Ups
Max Calorie Bike in Remaining Time