01/13/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 12:00]

BIKE

3 Rounds. . .

0:45 Moderate Pace

0:15 Sprint Pace

MOBILITY

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Inchworm to Updog

ABMAT SIT UPS

[Coach: butt stays in contact with the floor throughout the movement, shoulders over hips and spine extended to complete the rep]

5 AbMat Sit Ups

PRACTICE ROUND

P1: 200 Meter Bike P2: 5 AbMat Sit Ups

P2: 200 Meter Bike P1: 5 AbMat Sit Ups

Partner Metcon

HEAT WAVE (No Measure)

TEAMS OF 2

3 Rounds For Time [40 Minute Cap]

500 Meter Bike Erg

1,000 Meter Bike Erg

1,500 Meter Bike Erg

DURING REST PERIODS:

Round 1: 10 AbMat Sit-ups

Round 2: 20 AbMat Sit-ups

Round 3: 30 AbMat Sit-ups

FLOW:

P1: 500 Meter Bike P2: 10 AbMat Sit Ups

P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups

P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups

P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups

P2: 500 Meter Bike P1: 10 AbMat Sit Ups

. . .

The workout will end with P2 completing 1,500 Meter Bike