03/22/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

50′ DB Overhead Carry

10 Ring Rows

10 Air Squats

:30 Jump Rope

10 C-Swings

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Strict Pullups

Rest :30

:45 Max Kipping Pullups

Rest :30

:30 Max Chest 2 Bar Pullups

Rest 1:30

Metcon

Divide & Conquer (AMRAP – Rounds)

AMRAP 15:

30 Double Unders

15 Push Jerks (115/85)

30 Double Unders

15 Toes to Bar