03/16/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Row

10 Situps

10 Air Squats

:45 Moderate Row

10 Hanging Knee Raises

10 Empty Barbell Thrusters

:30 Fast Row

5 Toes to Bar

5 Push Press

5 Front Squats

Metcon

Metcon (Calories)

AMRAP 14:

Max Calorie Row

*Every 2 Minutes:

7 Toes to Bar

7 Push Press (95/65)

7 Front Squats (95/65)

Accessory Work

Metcon (No Measure)

3 Rounds:

1:00 Plank

50 Band Pull Aparts

25 Banded Tricep Pressdowns