American Fit Co Northwest – CrossFit

Warmup

2:00 Row Easy

30 Seconds Alternating Reverse Lunge

30 Seconds Jumping Jacks

30 Seconds Active Spiderman

30 Seconds Active Samson

1:00 Row Easy

30 Seconds Air Squats

30 Seconds Down Dog to Push-Ups

30 Seconds Bodyweight Good Mornings

30 Seconds Knuckle Draggers

30 Seconds Slow Burpeees

30 Seconds Row Easy

Strength

Deadlift (Build to “Healthy” Set of 10)

Metcon

2-3 Zone (AMRAP – Reps)

AMRAP 2, 2, 2, 3:
15/12 Calorie Row
7 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 1:00