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