21
Feb
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