American Fit Co Northwest – CrossFit

Warm-up

2:00 Bike/Run/Row/Ski

8 Rounds:

:20 Superman Hold

:10 Rest

2:00 Bike/Run/Row/Ski

8 Rounds:

:20 HollowHold

:10 Rest

Metcon (No Measure)

With an Empty Bar:

5 Good Mornings

5 Back Rack Snatch Grip Push Presses

5 Back Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Muscle Snatches

5 Hang Power Snatches

:30 Plank Hold

5/5 Spiderman Lunge

10 Scap Pullups

:20 Handstand Hold

5/5 Stepback Lunges

10 Kip Swings

3 Negative HSPUs

3/3 Pistols

6 Pullups

5 Hang Power Snatches

3 HSPUs

4 Pistols

5 Pullups

5 Hang Power Snatchs

Metcon

BLOODY MARY (AMRAP – Rounds and Reps)

AMRAP 20:
5 Handstand Pushups/DB Push Press
10 Pistols/DB Lunges
15 Pullups

*Every 4:00 (Starting at 0:00)
15 Hang Power Snatches (45/35)