03/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds. . .

0:20 Easy Pace Bike

0:20 Moderate Pace Bike

0:20 Sprint Pace Bike

0:15 High Plank Scap Retractions

0:15 Push-up to Downdog

0:15 Active Spiderman

0:15 Lying Chest Opener Stretch

SPECIFIC WARM UP

HAND RELEASE PUSH-UPS

0:15 High Plank Hold

3 Push-ups

3 Hand Release Push-ups

DB BENCH PRESS

0:15 Single Dumbbell Bench Hold (each arm)

10 Single Dumbbell Bench Press

3 Dumbbell Bench Presses

STRICT RING DIPS

0:15 Support Hold

3 Strict Ring Dip

Recovery Workout

Metcon (Time)

3 Rounds For Time [35 Minute Time Cap]:

42 Calorie Bike Erg

21 Hand Release Push-ups

30 Calorie Bike Erg

15 DB Bench Press (50/35)

18 Calorie Bike Erg

9 Strict Ring Dips