American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Banded Good Mornings

5 Scap Pullups

5 Kip Swings

5 Strict Pullups

10 Front Squats

Gymnastics Skill

Kipping Technique

We are going to spend 15 minutes practice our kipping pull-ups or chest 2 bars

Metcon

9 to 5 (AMRAP – Rounds and Reps)

AMRAP 5:

15/12 Calorie Bike

12 Chest to Bar Pullups

9 Front Squats (135/95)

Rest 5:00

AMRAP 5:

12/9 Calorie Bike

9 Chest to Bar Pullups

6 Front Squats (155/105)

Rest 5:00

AMRAP 5:

9/6 Calorie Bike

6 Chest to Bar Pullups

3 Front Squats (175/115)