08/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

:10 Hang from Pull-up Bar

8 PVC Overhead Squats

8 Scap Retractions

6 Lunges (each leg)

6 Kip Swings

Strength

Metcon (Weight)

Set 1:

6 Back Squats @ 82%

5 Front Squats @ 68%

Set 2:

5 Back Squats @ 87%

5 Front Squats @ 70%

Set 3:

4 Back Squats @ 92%

5 Front Squats @ 72%

Metcon

Virtural Game Event 4 (Time)

1000m Row

50 Pullups

100′ Overhead Walking Lunge (95/65)