American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

5 Pushups to Down Dog

10 KB Swings

25 Band Pull Aparts

Metcon

Quittin’ Time (3 Rounds for reps)

AMRAP 5:

Buy In: 25/20 Cal Bike

AMRAP iIn TIme Remaining:

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

Buy In: 25/20 Cal Bike

AMRAP iIn TIme Remaining:

8 Deadlifts (225/155)

8 Bar Facing Burpees

Rest 5:00

AMRAP 5:

Buy In: 25/20 Cal Bike

AMRAP iIn TIme Remaining:

4 Deadlifts (245/165)

4 Bar Facing Burpees

Accessory Work

Metcon (No Measure)

3 Rounds:

30 AbMat Situps

18 “Uneven” DB Deadlifts