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