09/10/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Jumping Jacks

:30 PVC Strict Press

:30 Stiff-legged Deadlifts

:30 Row

:30 Pushup to Down Dog

Bench Build Up:

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

Strength

Metcon (Weight)

Bench Press

8, 8, 6, 6, 4, 4

All Sets Based off 5RM Bench Press

Sets 1-2: @ 80%

Sets 3-4: @ 85%

Sets 5-6: @ 90%

Metcon

THINK TWICE (AMRAP – Reps)

AMRAP 10:

15/12 Calorie Row

6 Strict Handstand Pushups

Rest 5:00

AMRAP 10:

15/12 Calorie Row

6 DB Push Jerks (50/35)