04/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Row

8 Knee Raises

10 Box Step Ups

10 Barbell Back Squats

BACK SQUAT BUILD UP:

(Based off 5RM)

7@ 40%

5@ 50%

3 @ 60%

Strength

Metcon (Weight)

BACK SQUAT WAVES (Based off 5RM)

One Set Every 2:00

Wave #1:

7 Reps @ 65%

5 Reps @ 70%

3 Reps @ 75%

Wave #2:

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

Wave #3:

7 Reps @ 75%

5 Reps @ 80%

3 Reps @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

“Quadratic Formula”

AMRAP 12:

18/12 Calorie Row

15 Box Jump Overs

12 Toes to Bar

9 Double Dumbbell Thrusters