01/19/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes for Quality:

1:00 Bike

60′ Dual DB Overhead Carry

30 Single Unders

7 Down Dog to Pushups

Metcon

Double-Edged (Time)

6 Rounds:

500m Bike

30 Double Unders

10 Burpees to Target (6″ above reach)

Accessory Work

Metcon (No Measure)

3 Giant Sets:

25 Situps or 15 GHD Situps

10 DB Bench Press

Max Strict Pullups or Ring Rows