10/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2:00 Row

0:30 Active Samson Stretch

2:00 Bike

0:30 Cossack Squats

1:00 Jump Rope

0:30 Inchworm to Push-Up

20 Single Unders

10 High/Slow Single Unders

10 Low/Fast Single Unders

3×10 Double Unders

Metcon

Metcon (Time)

5 Rounds:

10/8 Calorie Row

30 Double Unders

10/8 Calorie Bike

-directly into-

50/40 Calorie Row

150 Double Unders

50/40 Calorie Bike