02/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

2:00 Easy Bike

0:30 Active Spiderman

0:30 Dive Bombers

1:00 Moderate Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Bike

0:30 Alternating Side Lunge

0:30 Alternating Cradle Stretch

SPECIFIC WARM UP [12:00 – 22:00]

“GOAT DAY”

Athletes can spend [6:00] choosing and warming up movements.

“DRYWALL”

10 Kettlebell Deadlifts

10 High Plank Shoulder Taps

10 Mini Kettlebell Swings

5 Push Ups

10 Russian Kettlebell Swings

1 Wall Walk

10 Kettlebell Swings

1 Wall Walk

Metcon

Metcon (No Measure)

OPTION 1: “GOAT DAY”

EMOM 20:

Minute 1: Movement 1

Minute 2: Movement 2

*Score = Checkbox

*Move for Quality!

OPTION 2: “DRYWALL”

EMOM 20:

Minute 1: 15 Kettlebell Swings + Max Wall Walks

Minute 2: Calorie Bike Erg