01/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:20 Jumping Jacks

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

0:20 Mini Hops

0:20 Inchworm

0:20 Downdog

0:20 Jumping Double Taps

0:20 Active Samson

0:20 Alternating Side Lunge

SPECIFIC WARM UP

20 Single Unders

[Coach: hands stay by “pockets”]

10 Frog Hops

[Coach: feet land flat outside of hands]

10 Med Ball Squats

[Coach: hands underneath the med ball]

10 High Single Unders

[Coach: jump high enough to do a double under]

5 Burpees

[Coach: feet land flat outside of hands]

10 Med Ball Thrusters

[Coach: med ball never drops below your chin]

10 Double Unders

[Coach: hands stay by “pockets”]

5 Burpees to Target

[Coach: feet land flat outside of hands]

5 Wall Balls

[Coach: heels stay down during squat; hips below knees]

PRACTICE ROUND

10 Double Unders

5 Burpees to Target

5 Wall Balls

10 Double Unders

Partner Metcon

STAY AWHILE (Time)

100 Double Unders (each)

8 Rounds:

15 Burpees to Target

15 Wall Balls (20/14)

(alternate rounds w/ partner)

100 Double Unders (each)

8 Rounds

15 Burpees to Target

15 Wall Balls (20/14)

(alternate rounds w/ partner)

100 Double Unders (each)