American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

15 Band Pull Aparts

15 Air Squats

15 Ring Rows

500m Bike

Accessory Work

Metcon (No Measure)

3 Sets for Quality:

8 Barbell Good Mornings

20 Barbell Lunges (10 each leg)

:30 Flutter Kicks

Metcon

Metcon (Calories)

AMRAP 2 x 5 Rounds:

15 Air Squats

10 Pushups

5 Pullups

Max Calorie Bike

Rest 1:00