03/03/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

2:00 Easy Row

0:30 Active Spiderman

0:30 Dive Bombers

1:00 Moderate Row

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Row

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.

“MR. BLISTER”

10 Scap Retractions

10 High Plank Scap Retractions

10 Mini Kip Swings

High Plank Shoulder Taps

5 Knee to Chest

5 Push Ups

3 Toes to Bar

3 Push Ups

Open Prep

Metcon (No Measure)

OPTION 1: “GOAT DAY”

EMOM 20:

Minute 1: Movement 1

Minute 2: Movement 2

*Score = Checkbox

*Move for Quality!

Metcon (No Measure)

OPTION 2: “OPEN 22.2 PRACTICE”

EMOM 20:

Minute 1: Movement from 22.2

Minute 2: Movement from 22.2

Metcon (No Measure)

OPTION 3:

EMOM 20:

Minute 1: 9 Toes to Bar + Max Push-ups

Minute 2: Calorie Row