American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

30′ DB Overhead Carry (each side)

10 Air Squats

5 Kip Swings

5 Hanging Knee Raises

Strength

Stamina Squats

Alternating “On the Minute” x 8 (4 Rounds)

Odd Minutes – 5 Front Squats

Even Minutes – 10 Back Squats

Barbell – 55% of 1RM Front Squat

Metcon

Devil in Disguise (AMRAP – Reps)

AMRAP 14:

10 Alt. Single Arm Devil Press

10 Single DB Box Step Ups

10 Toes to Bar

Dumbbell – (50/35)

Box – (24″/20″)