05/07/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

10 Ring Rows

10 Air Squats

10 Lunges

:20 Dead Hang

:30 Row

Accessory Work

Metcon (No Measure)

3 Sets:

8 Back Rack Box Step Ups (4 each leg)

15 Weighted Abmat Situps

Strength

Box Squat

-All sets at 65% 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

Metcon (No Measure)

Power Rowing Intervals:

On The 2:00 x 5 Rounds:

15 “As Powerful As Possible” Pulls