05/03/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

1:00 Easy Pace Bike

0:30 Inchworm to Push-up

0:30 Alternating Chest Opener Stretch

1:00 Moderate Pace Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Pace Bike

0:30 Active Spiderman Stretch

0:30 Downdog (focus on pedaling out ankles/calves)

SPECIFIC WARM UP

10 Barbell Strict Press

5 Push Press Dips :03 Pause

5 Push Press Dip and Drive

5 Push Press

LIGHTWEIGHT BARBELL

5 Push Press

MODERATE WEIGHT BARBELL

5 Push Press

ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE

3 Push Press

FIRST ATTEMPT AT HEAVY SINGLE

1 Push Press

SECOND ATTEMPT AT HEAVY SINGLE

1 Push Press

Strength

Push Press (Build to a Heavy Single)

Metcon

AMIGO (AMRAP – Reps)

AMRAP 10:

3 Wall Walks

3 Toes to Bar

3 Wall Walks

6 Toes to Bar

3 Wall Walks

9 Toes to Bar

[Add 3 Toes to Bar Each Round]

Finisher

Metcon (AMRAP – Reps)

AMRAP 5:

No Squat Wallballs (20/14)