CrossFit – Wed, Oct 11

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP

15 Jumping Jacks

10 Forward/Backward Bear crawl

0:10 Lockout on box or rings

1) 10/side Scorpion

2) 10/side Down Dog Pedaling Calf Stretch

3) 10/side Tricep Extension

4) 10/side Hamstring Sweep

LIEUTENANT DAN (Calories)

5 sets:

On a 3:00 clock:

1 legless rope climb

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.