03/20/2021

American Fit Co Northwest – CrossFit

Strength

Metcon (No Measure)

4 Sets:

8 Tempo Bench Press (4 seconds down/4 seconds up

8 Tempo Ring Rows (4 seconds down/4 seconds down

Metcon

Metcon (No Measure)

Assault (or Echo Bike) “Arms Focused” Workout

75sec moderate, 1min easy (arms only),

75sec mod/fast, 1min easy (arms only),

60sec moderate, 1min easy (arms only),

60sec mod/fast, 1min easy (arms only),

45sec moderate, 1min easy (arms only),

45sec mod/fast, 1min easy (arms only),

30sec moderate, 1min easy (arms only),

30sec mod/fast, 1min easy (arms only),