CrossFit – Wed, May 17

American Fit Co Northwest – CrossFit

Warmup

1:00 Bike

5/5 Spiderman Lunge and Reach

:30 Straight Arm Plank Hold

1:00 Bike

10 Scap Pullups

5 Pushups to Down Dog

1:00 Bike

5 Kip Swings

1 Lap Front Rack Carry

BUILD UP

3-4 Sets: (Building in Weight)

:15 second Bike

3 Toes to Bar

90′ Carry

Semifinal Final (Time)

3 Rounds:
15/10 Calorie Fan Bike
15 Toes to Bar
90′ Front Rack Carry (70/50)

Metcon (No Measure)

3 Rounds:

10 Strict Pullups

15 Drag Curls

10 Double DBRow

15 Straight Arm Pulldowns