08/25/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

10 Situps

10 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Strength

Metcon (Weight)

EMOM 10:

2 Box Squats

Sets 1+2: 55%

Sets 3+4: 60%

Sets 5+6: 65%

Sets 7+8: 70%

Sets 9+10: 75%

*5 Seconds down/FAST UP

Metcon

Metcon (2 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

15 Toes to Bar

21 Front Squats (75/55)

Rest 4:00

AMRAP 4:

15/12 Calorie Row

12 Toes to Bar

15 Front Squats (95/65)