CrossFit – Thu, Sep 14

American Fit Co Northwest – CrossFit

Warmup

5:00 Cardio:

Nasal breathing only, start at a very slow, easy pace and build to a

challenging pace in the last minute

1) 10 Extended Inch Worms

2) 15 Cherry Pickers

3) 5/side each Leg Swing Matrix

4) 5/side Rotating T Plank

BERT KREISCHER (Checkmark)

50-40-30-20-10
Machine Calories
Ab Mat Situps

*Ladies Calories: 40-32-24-16-8

Metcon (No Measure)

3 Rounds:

10 Barbell Bench Press

6/6 Alt. DB Incline Bench + Double DB Incline Bench

12 Chest Fly with Bands

10 Skull Crushers