12
Jun
CrossFit – Wed, Jun 14
American Fit Co Northwest – CrossFit
Warmup
5:00 AMRAP:
0:30 Moderate Row/Bike
5 Medicine Ball Squat Cleans
5/leg Lunge + Overhead Reach
1) 5-5-5 Squat Prison
move closer to wall every 5 reps
2) 10 Pitcher Catcher Stretch
3) 5/side Squat + Thoracic Twist
12:00 EMOM:
1: 0:30 Front Rack Kettlebell Carry (do this outside if possible)
2: 5/arm Kettlebell Shoulder to Overhead
3: 5/arm Kettlebell Thruster
Kettlebell at a moderate weight
TALL TASK (Calories)
AMRAP 3 x 5 Rounds:
30 Wallballs
Max Calorie Row
Rest 1:30