05/10/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

500m Bike

10 Step Back Lunges

5 Push up to Down Dog

10 Banded Air Squat

BACK SQUAT BUILD UP:

7@ 50%

5@ 60%

3@ 70%

Strength

5RM Back Squat Wave

On the 0: 7 Reps @ 71%

On the 2: 5 Reps @ 76%

On the 4: 3 Reps @ 81%

On the 6: 7 Reps @ 76%

On the 8: 5 Reps @ 81%

On the 10: 3 Reps @ 86%

On the 12: 7 Reps @ 81%

On the 14: 5 Reps @ 86%

On the 16: 3 Reps @ 91%

Percentages of your 5RM Back Squat

Metcon

Metcon (Time)

25/20 Calorie Bike

200m Sandbag Carry (50/35)

15 Bar Muscle Up/Burpee Pullups

200m Sandbag Carry (50/35)

25/20 Calorie Bike