CrossFit – Mon, Dec 12

American Fit Co Northwest – CrossFit

Warm-up

3 Rounds:

1:00 Bike

5/5 Lunge and Reach

10 PVC Good Mornings

10 PVC Pass Thru’s

10 Situps

Strength

For Time:

90 Ab Mat Situps

30′ Back Rack Lunge

30′ Front Rack Lunge

30′ Overhead Lunge

Barbell – (95/65)

Metcon

BIKE WARMUP:

3 Rounds:

1:00 Easy

:30 Moderate

The WATT Brothers (Calories)

8 Rounds:
3:00 on
0:30 rest
*Score is average WATTS across all 8 rounds