02/22/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Cossack Squats

8 Air Squats

6 Scap Pullups

4 Kip Swings

Banded Hip Igniter

Strength

Back Squat (10, 8, 6, 4, 2)

We will be following the same rep scheme from last week but we will be adding 2% to each set.

10 @ 57%

8 @ 67%

6 @ 77%

4 @ 85%

2 @ 92%

Metcon

Tricycle (Time)

40/30 Calorie Bike “Buy-In”

…..Directly into:

4 Rounds:

21 Thrusters (75/55)

18 Dumbbell Snatches (50/30)

15 Chest to Bar Pullups