10/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Run/Row/Bike/Ski

5/5 Spiderman Lunge and Reach

5/5 Staggered Good Mornings

5 Pushups to Down Dog Stretch

Strength

Deadlift (5×5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

1, 2, 3, 4, 5, 6….

Deadlifts (225/155)

2, 4, 6 ,8, 10, 12…..

Pushups