CrossFit – Sat, Sep 23

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP

100m Row / 250m Bike

10 Dive Bomb Push Ups

15 Jumping Jacks

10 Banded Front Squats

1) 5/side Squat + Thoracic Twist

2) 10 Pitcher / Catcher Stretch

3) 10 Cherry Pickers

30 FOR 30 (AMRAP – Rounds and Reps)

AMRAP 30: w/ partner

30 Calorie Row

30 Burpees Over Rower

30 Calorie Bike

30 Dumbbell Thrusters (50/35)