04/22/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

-then-

5-4-3-2-1

Down Dog to Pushup

*20 Band Pull Aparts b/t each set

Strength

Bench Press (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

Recovery Flow

Metcon (No Measure)

AMRAP 25:

800m Run

50 Ab-Mat Sit Ups

40 Walking Lunges

30 Burpees

20 Russian Kettlebell Swings

1:00 Plank