CrossFit – Tue, Feb 14

American Fit Co Northwest – CrossFit

Warmup

30 Seconds Alternating Lunges

30 Second Knuckle Draggers

30 Second Bottom Squat Hold

30 Second Good Mornings

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

30 Second Air Squat

“Healthy” Single Build Up

5 @ 30%

5 @ 40%

3 @ 50%

1 @ 60%

1 @ 70%

1 @ 80%

​​​​​​​1 @ 85%

​​​​​​​1 @ 90%

​​​​​​​1 @ 95%

​​​​​​​1 @ 100+%

Strength

Back Squat (Build to a “Healthy” Single)

Metcon

TENACIOUS (AMRAP – Reps)

AMRAP 10:

5, 10, 15, 20, 25 Wallballs (20/14)

* 1 Rope Climb after each set