American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog

0:30 Cradle Stretch

200m Jog

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

5 Deadlifts pausing at each position; Mid shin, Above the Knee, Pockets.

5 Deadlifts w/ 6 second negative

get workout weight on the bar

Strength

Deadlift (4×3 @ 75% w/ 6 second negative)

Metcon

WELL ROUNDED (Time)

5 Rounds For Time:

3 Clean and Jerks (155/105)

200 Meter Run

1 Round of “Cindy”