03/22/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Downdog

0:30 Single Unders

0:30 Active Samson

0:30 Single Unders

0:30 Alternating Quad Stretch

0:30 Single Unders

0:30 Knuckle Drags

0:30 Single Unders

0:30 Overhead Tricep Stretch (0:15 each)

0:30 Single Unders

PUSH PRESS

10 Empty Bar Strict Press

5 Push Press (:03 Hold @ Dip)

5 Push Press

Strength

Push Press (Build to a Heavy Set of 5)

Metcon

Warm-up (No Measure)

5 Single Dumbbell Push Press (each arm)

0:10 Single Dumbbell Overhead Hold or HS hold on Wall

20 Single Unders

10 Single Dumbbell Lunges (switch front rack side at 5 reps)

5 Double Dumbbell Push Jerks or HSPUs

0:10 Double Dumbbell Overhead Hold or HS Hold

20 Double Under

10 Double Dumbbell Front Rack Lunges

AN ARM & A LEG (AMRAP – Rounds and Reps)

AMRAP 20:

10 Handstand Push-ups or Double DB Push Jerks

25-ft. Dumbbell Front Rack Lunge

30 Double Unders

25-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)