CrossFit – Wed, Jul 5

American Fit Co Northwest – CrossFit

Warmup

5 Minute AMRAP

:15 sec Jumping Jacks

10 Banded Front Squats

10 Banded High/Lows

1- 10 – Prayer Squats

2- 10 – Barbell Jefferson Curls

3- :30/side – Banded Front Rack Stretch

4- :30/side – Heavy plate Squat/Rock

Shoulder Press (7×2 (same weight across all sets))

BBQ CHICKEN LEGS (No Measure)

3 Sets on the 2:00
10 Front Squats
3 Sets on the 2:00
10 DB Lunges (each leg)
3 Sets on the 4:00
12 Romanian DL
15 Spanish Squats