06/14/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Empty Barbell Back Squats

10 Good Mornings

25′ Walking Lunge

5 Down Dog to Pushup

BACK SQUAT PREP

Warm-Up Sets: (based off old 5RM)

5 @ 60%

5 @ 80%

2 @ 90%

2 @ 100%

1-2 @ 105%

First 5RM Attempt @ 105%

Strength

Back Squat (5RM)

Metcon

Teardrop (AMRAP – Rounds and Reps)

ARMAP 15:

100 Double Unders

75 Air Squats

500m/450m Row