12/04/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

2 Rounds:

:30 Bike

Partner Plank Hold

:30 Bike

Partner Bottom of Pushup Hold

:30 Bike

Partner Band Pull Aparts

TECHNIQUE & BUILD

3 Negative Bench Press (0:03 on the way down)

3 Pausing Bench (0:03 pause at bottom)

Give Teams [4:00] to do 3 Bench Press at first two workout weights

SPECIFIC WARM UP

PRACTICE ROUND

Each Partner Completes: 100 Meter Bike

Each Partner Completes: 3 Bench Press at Lightest Workout Weight

Partner Metcon

DON’T PUSH ME (Time)

Team of 3

5,000 Meter Bike

70 Bench Press (135/95)

5,000 Meter Bike

50 Bench Press (155/105)

5,000 Meter Bike

30 Bench Press (185/135)