4
Jun
CrossFit – Tue, Jun 6
American Fit Co Northwest – CrossFit
Warmup
5:00 AMRAP:
100m Jog
0:10 Handstand Hold
7/5 Calorie Row/Bike
10 Scap Pull Ups
Dumbbell Warm Up:
5-10 reps each
High Hang Muscle Clean
Hang Power Clean
Push Press
Power Clean
Push Jerk
Gymnastics Prep [5:00]
3 Kip Swings + 2 Toes to Bars + 1 Pull Up
Scale: 3 kip swings + 2 hanging knee raise + drop and do 1 jumping pull up
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Cool Down
Lizard Stretch 1:00/side