CrossFit – Wed, Sep 20

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

5 Box Jumps

10 Banded Strict Press

15 Air Squats

0:20 Font Plank

1) 10 Prayer Squats (2s hold)

2) 10 PVC Pass Throughs

3) 5/side Lunge + Elbow to ground

4) 5/side PVC Around the World

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.