02/11/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
1:00 Easy Pace Rowing
0:20 Active Spiderman
0:20 Lying Chest Opener Stretch
0:20 Updog to Downdog
0:20 Standing Straddle Stretch
0:20 Frog Hops
0:20 Slow Burpees
SPECIFIC WARM UP [8:00 – 15:00]
ROW
[Coach: today we want athletes to Row at a sustainable pace for 0:45 focusing on power]
0:45 Row
BURPEES
[Coach: today we want athletes to Burpee at a sustainable pace for 0:45 focusing on moving efficiently]
0:45 Burpees
[Coach: athletes can keep feet wide to shorten the range of motion]
3 Burpees
[Coach: athletes must stand to full extension, hands overhead, and feet must leave the floor]
3 Pausing Burpees (have athletes pause after the jump with hands overhead at full hip extension)
Metcon
Fortitude (AMRAP – Reps)
EMOM 30:
Min 1 – Max Calorie Row
Min 2 – Max Burpees
*Score is lowest round of each