02/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

*BIKE

1:30 Easy Pace Bike

0:30 Recovery

1:00 Moderate Pace Bike

0:30 Recovery

0:30 Sprint

Recovery Flow

Metcon (No Measure)

On the Minute x 30:

Odd Minute: Machine Calories

Even Minute: “Goat” Movement of Choice

*”Goat” is a word used in CrossFit to describe a movement that is challenging for us

*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate