12/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

WARM UP

0:30 Row Easy Pace

0:30 Active Samson

0:30 Row Moderate Pace

0:30 Inchworm

500 Meter Row Workout Pace

0:20 Downdog

0:20 Single Unders

0:20 High and Slow Single Unders

0:20 Double Taps

20 Double Unders

10 Unweighted Box Step Ups

10 Weighted Box Step Ups

Metcon

TRIPPY (Time)

3k Row

200 Double Unders

100 Single Dumbbell Box Step Ups

Box: (24″/20″)

Dumbbell: (50/35