05/05/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

1:00 Bike

10 Walking Lunges

8 Ring Rows

6 Empty Bar Thrusters

Accessory Work

Metcon (No Measure)

3 Rounds For Quality:

8 Back Rack Reverse Lunges

15 Banded Glute Bridges

1:00 Plank

Metcon

SHUFFLE THE DECK (6 Rounds for time)

On the 3:00 x 3 Rounds:

10/7 Calorie Bike

10 Pullups

10 Thrusters (75/55)

Directly Into…

On the 3:00 x 3 Rounds:

10 Thrusters (75/55)

10 Pullups

10/7 Calorie Bike