American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

2:00 Any Machine

Upper Body

1. Wall Pec Stretch 1:00/side

2. Cobra Stretch 1:00

3. Banded Tricep Stretch 1:00/side

Lower Body

1. Side Lunge :30/side

2. Bottom Squat Hold 1:00

3. Banded Hamstring Distraction 1:00/side

ACTIVATION

8 Minute for Quality:

150m Row

50′ Farmer’s Carry

50′ Single DB Overhead Carry

50′ Bear Crawl

10 Air Squats

MOVEMENT PREP

5 Bar Facing Burpees

5 Overhead Squats

5 Toes to Bar

5 Hang Squat Cleans

5 Kipping HSPUs

5 Thrusters

Metcon

Hurts So Good (AMRAP – Reps)

AMRAP 16:

50 Bar Facing Burpees

50 Overhead Squats

40 Toes to Bar

40 Hang Squat Cleans

30 Kipping Handstand Pushups

30 Thrusters

Barbell (95/65)