02/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

:45 run, row, bike, ski, or jump rope

-then-

Set 1 | 5 inchworm + push-ups

Set 2 | 15 air squats

Set 3 | 5 burpees

Set 4 | 15 overhead squats (PVC)

1 set:

10 hip crossovers

10 leg swings/leg

10 dive-bomber push-ups

10 alternating Spiderman stretches 10 alternating Samson stretches 10 Cossack squats

10 slow calf raises/leg

1 set:

10 jumping jacks

10 mountain climbers

3 up-downs

10 high knees

10 toy soldiers

10 lunges

10 push-ups

10 air squats

3 burpees

1 set:

10 box jumps

5 single-arm DB deadlifts/arm 10 slow shoulder taps

1 set:

5 box jumps + step-down

6 alternating DB hang snatches 2 partial wall walks (slow)

2 sets:

1 wall walk

6 alternating DB snatches

8 box jump-overs

Metcon

OPEN 22.1 (AMRAP – Reps)

RX

AMRAP 15:

3 wall walks

12 alternating DB snatches (50/35 lb)

15 box jump-overs (24/20 in)

SCALED

AMRAP 15:

3 scaled wall walks

12 alternating DB snatches (35/20 lb)

15 box jump-overs (24/20 in)

*Stepups are allowed