American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 Cossack Squats

10 Scap Retractions

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

Strength

Metcon (Weight)

Back Squats

5 @ 87%

4 @ 92%

3 @ 97%

3 @ 101%

3 @ 105%
Based off 5RM

Metcon

Metcon (Time)

60 Box Step Ups (50/35)

50 Pullups

40 Burpees

30 Front Squats (115/85)