American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog (Pedal Calves in down dog)

200 Meter Run

0:20 Front Plank on Hands

[Coach: Every Push-Up is a Plank]

7 Hand Release Push-Ups

[Coach: Hands come off floor completely]

TECHNIQUE & BUILD

PULL-UPS

10 Scap Retractions

2 Pull-Up Negatives

[Coach: Full Range of Motion, Find the bottom of a rep]

2 Strict Pull-Ups

[Coach: Meaty grip on the bar, knuckles over]

BENCH PRESS

10 Empty Bar Bench

25 Band Pull Aparts

5 Light Weight Bench

25 Band Pull Aparts

5 Moderate Weight Bench

25 Band Pull Aparts

Strength

Weighted Pull-ups (5×3)

Bench Press (5×3)

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups