02/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

20 Band Pull Aparts

25′ Single Arm Overhead Lunge

10 Cossack Squats

5 Down Dog Pushups

200m Bike

Strength

Bench Press (5×1)

We will do all 5 sets @ 90% of your 1RM

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes