American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

0:10 Pull Up Bar Dead Hang

0:30 High Plank Shoulder Taps

0:30 Updog to Downdog

10 Pull Up Bar Scap Retractions

0:30 High Plank Scap Retractions

0:30 Supine Scap Retractions

5 Push Ups

3 Strict Pull Ups

[Coach: strict movement, pull chest open at the top]

5 Double Dumbbell Bench

[Coach: pull shoulders back THEN bend elbows]

Strength

Bench Press (Build to Heavy)

We will spend 20:00 building to a heavy bench and weighted pullup

Weighted Pull-ups (Build to Heavy)

We will spend 20:00 building to a heavy bench and weighted pullup

Metcon

PUMP FAKE (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press (50’s/35’s)