American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

:30 Bike

20 Jump Rope

10 Good Mornings

5 Pushup to Down Dog

Weightlifting

Metcon (Weight)

EMOM 14:

O: 5 Bench Press @ 75% of 5RM

E: 8 Pushups

Metcon

Metcon (Time)

30/24 Calorie Bike

100 Double Unders

30 Handstand Pushups

100 Double Unders

30/24 Calorie Bike