04/13/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

100m Run

10 Alternating Step Ups

5 Down Dog to Pushup

5 Slow Burpees

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 Rounds Not For Time:

5 Strict HSPUs or DB Press

5 Strict Ring or Box Dips

5 Pushups

Metcon

Single Tasking (AMRAP – Rounds and Reps)

AMRAP 18:

10 Lateral Burpees Over Dumbbell

10 Dumbbell Box Step Ups (24″/20″)

10-20-30-40-50….

Single Dumbbell Hang Clean and Jerks (50/35)

….Continue to add 10 reps to the dumbbell hang clean and jerks each round.