05/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank

0:30 Active Spiderman

0:30 High Plank Scap Retractions

0:30 Active Samson

DUMBBELL BENCH PRESS

5 Push-ups

[Coach: shoulders engaged then bend elbows back towards heels]

10 Body Weight Good Mornings

Bike 200 Meters

10 Light Dumbbell Bench Press

[Coach: shoulders engaged then bend elbows back towards heels]

10 Double Dumbbell Deadlifts

[Coach: every farmer’s carry starts and finished with a deadlift]

200 Meter Bike

Recovery Flow

PUMP THE BRAKES (No Measure)

For Time: [Time Cap = 35 Minutes]

10 Dumbbell Bench Press

50 Meter Farmers Carry

1,000/800 Meter Bike

9 Dumbbell Bench Press

50 Meter Farmers Carry

1,000/800 Meter Bike

8 Dumbbell Bench Press

50 Meter Farmers Carry

1,000/800 Meter Bike

…

1 Dumbbell Bench Press

50 Meter Farmers Carry

1,000/800 Meter Bike

Dumbbells: (50’s/35’s)