02/06/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Ski/Row

10 Down Dog Pushups

10 Ring Rows

50′ Double KB Front Rack Carry

Metcon

Round of Applause (Time)

4 Rounds:

12/9 Cal Bike

30 DB Snatches (50/35)

12/9 Cal Bike

100′ DB Overhead Lunge (50/35)

Accessory Work

Metcon (Weight)

9-7-5-3 Barbell Bench Press

30 Banded Pull-Apart after each set