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)