03/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minute for Quality:

10 Alternating Lunges

20 Plank Shoulder Taps

5 Down Dog to Pushups

150m Row

SNATCH REVIEW/WARMUP

Metcon

The Old Block (Time)

50 Wallballs

40 Step Back Lunges (95/65)

30 Lateral Barbell Burpees

20 Power Snatches

1000m Row

Core Finisher

Metcon (No Measure)

4 Sets:

10 Weighted Sit Ups (35/20)

10 Weighted Sit Ups (20/10)

10 Sit Ups