5/18/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

15 Ab Mat Sit Ups

15 Air Squats

15 Jump Rope

15 Banded Pushups

1:00 Bike

Strength

Metcon (No Measure)

3 Sets:

Max Effort Pushups

Rest 2:00

1 Set:

Max Effort Tempo DB Bench (50/35)

*Tempo – 5s Down, Regular up

Metcon

Microchip (Time)

50/35 Calorie Bike

100 Double Unders

1500m Row

100 Double Unders

50/35 Calorie Bike
-The bike should take 3-4 minutes

-The double under should take 1-2 minutes

-The row should take 5-7 minutes

Row:

1200m Run