American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes for Quality:

:30 Bike

:20 Plank

:20 Hollow Hold

5 Down Dog to Pushups

Accessory Work

Metcon (No Measure)

4 Sets for Quality:

:20 Ring Support Hold

:20 Deadhang Hold

:20 Superman Hold

Strength

Metcon (Weight)

Build to a Moderate:

5 Kneeling Single Dumbbell Strict Press

Metcon

Metcon (Time)

21-15-9

Chest to Bar Pullups

Push Jerks (135/95)

Calorie Row