12/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7:

1:00 Machine

5/5 Spiderman Lunge & Reach

5 Pushup to Down Dog

:30 Plank

Recovery Flow

Metcon (No Measure)

EMOM 24:

2:00 – Bike

1:00 – Hang DB Clean and Jerk

2:00 – Run

1:00 – Ab Mat Situps

2:00 – Row

Accessory Work

Metcon (No Measure)

3 Sets:

15 Banded Chest to Bars

:30 Plate Pinch

5 Strict Pullups