03/01/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

10 Banded Air Squats

10 Good Mornings

10 Spiderman Lunge and Reach

Squat Build Up:

10 @ Empty Barbell

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

Strength

Back Squat (5×5)

5 reps for 5 sets of 80% of our 1RM Back Squat. One set every 2 mintes

Metcon

Metcon (Time)

5 Rounds:

45 Double Unders

30 Air Squats

15/12 Calorie Row