01/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

1:00 Bike

0:20 Downdog

0:20 Active Spiderman

0:20 Alternating Quad Stretch

1:00 Bike

0:20 Active Samson

0:20 PVC Pass Throughs

0:20 PVC Around The World

MOBILITY

1:00 PVC Standing Lat Stretch

SPECIFIC WARM UP [10:00 – 25:00]

30 Single Unders

[Coach: shoulders back and look straight ahead]

0:30 Bike

[Coach: hinge at the hips and ball of athletes’ foot on the pedal]

10 Bodyweight Lunges

[Coach: front heel stays down and back knee taps the floor]

20 High Single Unders

[Coach: shoulders back and push the ground away]

0:30 Bike

[Coach: hinge at the hips and “scrape” the floor]

10 Dumbbell Goblet Lunges

[Coach: front heel stays down and stand to full extension to complete each rep]

5 Dumbbell Push Press (each arm)

[Coach: elbow locked out and bicep to ear]

10 Jumping Double Taps

[Coach: shoulders back and push the ground away]

10 Double Unders

0:30 Bike

[Coach: hinge at the hips and ball of athletes’ foot on the pedal]

10 Single Dumbbell Overhead Lunges

[Coach: front heel stays down; elbow locked out and bicep to ear]

PRACTICE ROUND

10 Double Unders

200 Meter Bike

10ft Single Dumbbell Overhead Walking Lunges

200 Meter Bike

10 Double Unders

Metcon

BOUNCER (Time)

100 Double Unders

2,000 Meter Bike

300-ft. Single Dumbbell Overhead Walking Lunges (50/35)

2,000 Meter Bike

100 Double Unders