06/13/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Bike

0:30 Push-up to Down Dog

0:30 Easy Sit-Ups

0:30 Easy Bike

TECHNIQUE & BUILD

With an Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

3 Half Strict Presses, Pausing at eye level

[Coach: Straight line bar path]

1 Overhead hold

[Coach: Finish Position over the ear/midfoot Quickly check everyone in the room]

Strength

Shoulder Press (5×4)

Metcon

BODY SHOP (AMRAP – Reps)

On the 3:00 x 10 Rounds:

500/400 Meter Row

Max Bodyweight Reps

Odd Rounds: Push-ups

Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups