05/12/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

10 Air Squats

5 Walkouts

:30 Bike

10 Good Mornings

10 Walking Lunges

Accessory Work

Metcon (No Measure)

3 Sets:

8 Tempo Goblet Squats (5 sec down)

1:00 Plank Hold

20 Lunges (10/10)

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (205/145)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (225/155)

6 Bar Facing Burpees