09/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

Mobilize/Activate/Get Hot (7:00)

1:00 Row

:30 Down Dog

:30 Up Dog

1:00 Row

:30 Inch Worms

:30 Arm Circles

1:00 Row

:60 Squat Hold

Back Squat Buildup:

2 @ 30%

2 @ 40%

2 @ 55%

2 @ 70%

2 @ 85%

Strength

Metcon (Weight)

Back Squat

4, 4, 3, 3, 2, 2

4’s @ 90%

3’s @ 95%

2’s @ 100%

*Based off 5RM

Metcon

BALL DON’T LIE (Time)

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls (20/14)

20:00 TIME CAP