CrossFit – Tue, Dec 20

American Fit Co Northwest – CrossFit

Warm-up

2:00 Bike

:30 Lat Foam Roll

:30 Banded Ankle Stretch

:30 Calf Foam Roll

:30 Banded Pass Thru’s

1:00 Bottom Squat Hold

10 Air Squats

:30 Empty Bar Bottom Front Squat Hold

10 Empty Bar Front Squats

20 Single Unders

10 High/Slow

10 Low/Fast

3×10 Double Unders

Double Under Test

Double-Unders (AMRAP 3:
Double Unders)

Strength

Build to Heavy Front Squat

5 @ 40%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

Front Squat (Build to Heavy Single)

Accessory Work

5 Sets:

20 Weighted Situps

20 Seated DB Press