04/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

14 Alternating Lunges

5 Down Dog to Pushups

14 Air Squats

5 Ring Rows

Accessory Work

Metcon (No Measure)

3 Round for Quality:

15 Banded Hip Thrusts

12 Lateral Box Step Ups (6 each leg)

9 Barbell Bent Rows

Strength

Box Squat (EMOM 10 x 2 Reps)

-All sets at 55% of 5RM Back Squat

*Set up box to just below parallel

*Pause for 1 second on box then focus on speed on the way up

Metcon (Weight)

On the 3:00 x 3 Rounds:

50′ Double Dumbbell Walking Lunge

-Build in weight across all 3 sets