06/08/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

500m Bike

10 Good Mornings

5 Down Dog to Pushups

10 Kip Swings

20 Band Pull Aparts

Accessory Work

Metcon (No Measure)

3 Rounds:

8 Half Kneeling Bottom Up KB Press

8 DB Bent Rows

8 Pushups

Strength

Bench Press (3×5 @ 85% of 5RM)

Warm-Up Sets:

10 @ Empty Barbell

5 @ 60%

5 @ 70%

Metcon

Metcon (3 Rounds for time)

On the 5:00 x 3 Rounds:

12/9 Calorie Bike

400m Run

15 Toes to Bar