04/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

100m Run

12 Air Squats

10 KB Deadlifts

8 Ring Rows

6 DB Strict Press

4 Pushup to Down Dog

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

12 Kettlebell Deadlifts

12 DB Strict Press

12 Lawnmowers (6 each side)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15:

200m Run

30 Wallballs

15 Deadlifts (255/175)