American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

1:00 Row

0:30 Glute Bridges

0:30 Plank

1:00 Row

0:30 Single Leg Glute Bridges (0:15 each side)

0:30 Hollow Hold

1:00 Row

0:30 Glute Bridge Walk Outs

0:30 Straight Leg Sit Ups

0:20 Active Spiderman

0:20 Push Up to Downdog

0:20 Child’s Pose (Walking Hands)

0:20 Pigeon Pose (left side)

0:20 Pigeon Pose (right side)

0:20 Forearm Stretches

SPECIFIC WARM UP [13:00 – 25:00]

[Coach: heels down]

100 Meter Row

10 Kettlebell Deadlifts

10 Scap Retractions

[Coach: hollow body heels together]

[Coach: shoulders down and back/active shoulders]

100 Meter Row

10 Russian Kettlebell Swings

10 Mini Kip Swings

[Coach: power through the legs]

100 Meter Row

3-3-3 Kettlebell Swings (3 to chest – 3 to shoulder – 3 to eye level)

1-3 Strict Pull Ups


[Coach: upper body fatigue adds up quickly today! Coach athletes to have arms straight as much as possible during the Row and do most of the work with their legs.]

[Coach: arms straight during the drive, quick pull from the arms and then fast punch to elbows straight as they return into the catch]

200 Meter Row

(if it is challenging for athletes to hold a 2:30 pace they should scale to 800 Meters)


[Coach: we want athletes to coordinate hips and elbows]

3 Times

1 Pull Punch to chest level

1 Pull Punch to shoulder level

1 Pull Punch to eye level

[Coach: chest up, heels down, big jump through the legs]

5 Kettlebell Swings


[Coach: athletes to use their hips and a big kick during their kip swing using their whole body not just their arms]

Kip Swing – Pull Up – Kip Swing – Pull Up

3 Pull Ups


200 Meter Row

10 Kettlebell Swings

3 Pull Ups



1,200 Meter Row

63 Kettlebell Swings (53/35)

36 Pull Ups

Accessory Work

Metcon (No Measure)

3 Rounds

0:30 Split Squat Left Side (optional weighted with Kettlebell)

0:15 Transition Time

0:30 Split Squat Right Side (optional weighted with Kettlebell)

0:15 Transition Time

0:30 Sit Ups

0:15 Transition Time

0:30 Strict Toes to Bar

0:15 Transition Time