17
Jul
CrossFit – Wed, Jul 19
American Fit Co Northwest – CrossFit
Warmup
5:00 AMRAP:
15 Jumping Jacks
10 Banded Push Press
15 Double Unders / 30 Singles
10 Air Squats
1) 10 Banded Pass Throughs
2) 5/side Squat + Thoracic Twist
3) 10 Banded Around the World
4) 5/side Spider-Man Lunge
5:00 Toes to Bar Skill Work
20 seconds Active Shoulder Bar Hang
20 seconds Hollow Body Hold
20 seconds Rest
RING OF FIRE (5 Rounds for calories)
On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters (50/35)
Max Cal Bike
Rest 2:00
Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps