30
May
CrossFit – Thu, Jun 1
American Fit Co Northwest – CrossFit
Warmup
6:00 EMOM:
Odd: 0:45 Cardio of Choice
Even: 0:45 Tempo Air Squats*
*5 seconds down / 5 seconds up
1) 10 Banded Pull Aparts (chest)
2) 5/side Scorpion + Reach
3) 5/side Squat + Thoracic Twist
4) 10 Scap Pull Ups
Core Tabata
Odd: Hollow Holds
Even: KB/DB Pull Through
Recovery Flow
AMRAP 12:
200m Run
10 Strict Pullups
Rest 3:00
AMRAP 12:
200m Run
20 Pushups
Cool Down
1:00/side Banded Overhead Shoulder Stretch