03/29/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

20 Shoulder Taps

10 Air Squats

10 Down Dog to Pushups

:30 Jump Rope

Gymnastics/Skill Work

Metcon (AMRAP – Reps)

AMRAP 7:

3 Strict HSPUs

3 Strict Ring Dips

3 Pushups

Metcon

Don’t Stop Me Now (Calories)

AMRAP 18:

Max Calorie Bike

Every 3:00 (on the 0, 3, 6, 9, 12, and 15):

50 Double Unders

12 Burpees