03/31/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

50′ DB Overhead Carry

10 Cossack Squats

10 Down Dog to Pushups

5 DB Deadlifts

5 DB Power Cleans

5 DB Strict Press

Strength

Metcon (No Measure)

Seated DB Alternating Strict Press

5×5(each arm)

Metcon

Metcon (5 Rounds for time)

5 Rounds on the 4:00

30 Air Squats

20/15 Calorie Row

7 DB Clean and Jerks (35/25)