CrossFit – Sat, Oct 7

American Fit Co Northwest – CrossFit

Warmup

10:00 AMRAP:

1:00 of Single Unders or plate step ups

6 Steps Spider-Man Lunge

10 Forward/Back Leg Swings

6 Inch Worms

1) 10 Cherry Pickers

2) 10 x 3s Hold Calf Stretch

3) 10 Wall Pass Throughs

4) 10/side Scorpion + Reach

DUOLINGO (Time)

With a Partner:

1600m Run (together)

100 Pushups (Barbell Hold)

1600m Row (split)

100 Strict Press (Plank Hold)

1600m Run (together)

Metcon (No Measure)

With a Partner:

50 Sync Burpees

100 Sync Double Unders

100 Pushups (Barbell Hold)

1600m Row (split)

100 Strict Press (Plank Hold)

50 Sync Double Unders

50 Sync Burpees