16
Apr
CrossFit – Tue, Apr 18
American Fit Co Northwest – CrossFit
Warmup
2 Rounds
500m Bike(moderate)
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up
TOES TO BAR WARMUP
10 Kip Swings
2×2 Kip Swings+1 Kip+2 Kip Swings
2×2 Kip Swings+1 Knee Raise+2 Kip Swings
2×2 Kip Swings+1 High Toes+2 Kip Swings
2×2 Kip Swings+1 Toes to Bar+2 Kip Swings
3×3 Toes to Bar
DOUBLE UNDER WARMUP
10 High and Slow
10 Low and Fast
5×10 Double Unders
DR. BANNER (Time)
150-100-50 Double Unders
150′-100′-50′ Single Dumbbell Front Rack Lunge (50/35)
*25 Toes to Bar after each set