CrossFit – Tue, Sep 5

American Fit Co Northwest – CrossFit

Warmup

3 Rounds:

15 Jumping Jacks

5 Burpees

5 Cherry Pickers

5 Hollow Body Rocks

3 Rounds, 10 reps each:

1) Overhead Banded Pull Aparts

2) Scap pull Ups

3) Chest Height Banded Pull Aparts

Bench Press (4-4-4-3-2
*10 Dumbbell Pushups after each set)

Weighted Pull-ups (4-4-4-3-2
*10 Ring Rows after each set)

RING POP (Time)

30 Chest to Bar Pullups
20 Ring Pushups
-rest 2:00-
20 Chest to Bar Pullups
30 Ring Pushups