08/18/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Scap Retractions

5 Kip Swings

3 Strict Pullups

10 Good Mornings

1:00 Bike

Strength

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Strict Pullups

*5 Double DB Romanian Deadlifts between each set (5 second down)

Metcon

NEAT (AMRAP – Rounds and Reps)

AMRAP 15:

3 Bar Muscle Ups

6 Deadlifts (225/155)

9/7 Calorie Bike