American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Ten Meters of Each

Walking Active Samson

Side to Side Lunge

3 Air Squats + 1 Jump

Knuckle Draggers

High Knees

Butt Kickers

200m jog

TECHNIQUE & BUILD

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

3 Strict Presses pausing at eye level then finish overhead

[Coach: Assess bar path and rib flare. The head should move not midline or arms]

3 Strict Presses, Hold overhead

[Coach: Assess Lockout Overhead]

Strength

Shoulder Press (Build to a Heavy Single)

15:00 to find a 1RM

Metcon

STRICTLY BUSINESS (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Unbroken Strict Press (60% 1RM)