5
Sep
09/07/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5:
21 Jumping Jacks
18 Mountain Climbers
15 Air Squats
12 Sit Ups
9 Push Ups
Banded Hip Warmup
Squat Warmup:
5 @ 30%
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 70%
Strength
Metcon (Weight)
Back Squats
6 Sets:
8-8-6-6-4-4
All Sets are based off 5RM Back Squat:
Sets 1-2: @ 80%
Sets 3-4: @ 85%
Sets 5-6: @ 90%
Metcon
GOING DOWN SWINGING (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters (75/55)
Toes to Bar
Lateral Barbell Burpees