American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM-UP

0:30 Row

0:30 Knuckle Draggers

0:30 Row

0:30 Single Unders

0:30 Row

0:15 High Knees

0:15 Butt Kickers

100 Meter Run

20 Penguin Hops

20 Double Unders

200 Meter Run

Metcon

RESET BUTTON (Time)

5 Rounds For Time [40 Minute Time Cap]:

400 Meter Run

30 Double Unders

500/400 Meter Row

30 Double Unders