American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Empty Barbell Back Squats

10 Good Mornings

25′ Walking Lunge

5 Down Dog to Pushup

BACK SQUAT PREP

Warm-Up Sets:

5 @ 40%

5 @ 60%

2 @ 70%

2 @ 75%

1-2 @ 80%

First 5RM Attempt @ 80%

Strength

Back Squat (5RM)

– Aiming to find a baseline in which we will build upon throughout this cycle.

– A good place to shoot for is around 80% of your current 1RM back squat

– Record your heaviest set of 5

Metcon

Deviled Leggs (AMRAP – Rounds and Reps)

AMRAP 15:

25′ Single DB Lunge

25 Wallballs (20/14)

25′ Single DB Lunge

10 Single Arm Devil’s Press

Dumbbell (50/35)