CrossFit – Wed, Dec 21

American Fit Co Northwest – CrossFit

Warm-up

Row-ling Warmup:

Round 1: Air Squats

Round 2: Pushups

Round 3: Calorie Bike

Round 4: Burpees

Build up to workout weight on Bench Press

*15 Band Pull Aparts between each set

Metcon

Davey Jones’s Locker (Time)

30-20-10 Calorie Row
3-2-1 Lap Dumbbell Front Rack Carry
15-10-5 Bench Press (175/105)

Accessory Work

On the 2:00 x 5 Rounds:

10 Dumbbell Bench Press

-directly into-

On the 2:00 x 3 Rounds:

30 Dumbbell Floor Press