06/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Bike

0:30 Active Samson Stretch

0:30 Inchworm to Push-Up

0:30 Easy Bike

0:30 Pec to Wall Stretch (right side)

0:30 Pec to Wall Stretch (left side)

TECHNIQUE & BUILD

[Today’s focus on the Dumbbell Bench will be proper Set-up & Safety]

10 Knee Push-Ups

5 Single Arm Dumbbell Bench Press (right arm)

5 Single Arm Dumbbell Bench Press (left arm)

[Coach: Shoulders/Hips stay square to the bench

5 Double Dumbbell Bench, 5 Second Negative

[Coach: Elbows not flaring, Dumbbells stable at extension]

15 Double Dumbbell Bench at light weight

10 Double Dumbbell Bench at moderate/workout weight

Metcon

PIT STOP (AMRAP – Reps)

5 Rounds For Reps [35 Minute Time Cap]:

1,000/800 Meter Bike

Max Unbroken Toes to Bar

1,000/800 Meter Bike

Max Unbroken Dumbbell Bench Press (50’s/35’s)