American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Inchworm

0:30 Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Good Mornings

0:30 Slow Air Squats

Team of 2 AMRAP 5:

Partner 1:

7 Empty Bar Back Squats

5 Slow Burpees

100 Meter Jog

Partner 2:

Stretch (Calf Stretch, Quad Stretch, Hamstring Stretch, Pigeon Pose

Strength

Bench Press (6×6)

*70% of 5RM

*One set every 2:00

Back Squat (6×6)

*70% of 5RM

*One set every 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

200m Run

10 Burpees