05/08/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

1:00 Bike

1:00 Spiderman Lunge and Reach

1:00 Row

1:00 Down Dog to Pushup

MOVEMENT REVIEW

Air Squat

Rowing

Pushups

ROWING WHEEL OF FORTUNE

AFCO TEAM WOD

Metcon (AMRAP – Reps)

Teams of 4:

5 Rounds: (1:00 Stations)

Bike

Air Squats

Row

Pushups

Rest