CrossFit – Wed, Aug 2

American Fit Co Northwest – CrossFit

Warmup

3 Rounds (5:00 cap)

0:30 Row or Bike

10 Medicine Ball Cleans

1 Wall Walk + 0:10 HS Hold at top

1) 5/side Lunge + Elbow to Ground

2) 5 Extended Inch Worms

3) 10/side Hamstring Sweep

4) 10 Prayer Squats (3s hold)

BALLIN’ (Time)

50 Wallballs
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wallballs

Accessory Work

3 sets:

:15 L-Sit

10 Weighted Situps

:30 Second Plank Hold

10 Strict Hanging Leg Raise

:15 L-Sit

30m DB Front Rack Carry (left)

30m DB Front Rack Carry (right)