01/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – :1800]

0:20 Easy Bike

0:10 Transition

0:20 Kettlebell Deadlifts

0:10 Transition

0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch

0:10 Transition

0:20 Hollow Body Rocks

0:10 Transition

0:20 Ski/Row

0:10 Transition

0:20 High Resistance Standing Bike

0:10 Transition

0:20 Kettlebell Swing “Starts”

0:10 Transition

0:20 Walking Samson Stretch/Walking Inchworm to Push Up

0:10 Transition

0:20 Slow AbMat Sit Ups

0:10 Transition

0:20 Ski/Row

0:10 Transition

0:20 Sprint Pace Bike

0:10 Transition

0:20 Russian Kettlebell Swings

0:10 Transition

0:20 High Knees/Butt Kicks

0:10 Transition

0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down)

0:10 Transition

0:20 Ski/Row

0:10 Transition

PRACTICE ROUND

[Coach: remind athletes to keep a running tally of their reps!]

0:20 Bike Calories

0:10 Transition

0:20 Russian Kettlebell Swings

0:10 Transition

0:20 10 Meter Shuttle Runs

0:10 Transition

0:20 AbMat Sit Ups

0:10 Transition

0:20 Ski/Row

0:10 Transition

Recovery Flow

Metcon (AMRAP – Reps)

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike

Minute 2: Russian Kettlebell Swings (70/53)

Minute 3: Shuttle Runs (10 Meters)

Minute 4: AbMat Sit-ups

Minute 5: Calorie Ski or Row

Minute 6: Rest