03/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 14:00]

1:00 Easy Row

10 Box Step Ups

0:15 Active Spiderman

10 Empty Barbell Strict Press

1:00 Moderate Row

0:30 Jumping Jacks

0:30 Ankle Circles

5 Straight Arm Burpees

10 Empty Barbell Push Press

0:30 Fast Row

5 Box Jumps

10 Empty Barbell Push Jerks

[Coach: elbows locked out, hips locked out, THEN stand and reset]

LIGHTWEIGHT PRACTICE ROUND

5 Push Jerks

[Coach: torso dips straight down]

100m Row

2 Burpee Box Jumps

PRACTICE ROUND

5 Push Jerks

100m Row

2 Burpee Box Jumps

Metcon

WHATEVER YOU LIKE (Time)

For Time [35 Minute Cap]:

50 Shoulder to Overhead (155/105)

3,000 Meter Row

100 Burpee Box Jumps (24″/20″)

*Partition as you wish