03/04/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

5 sets:

:40 row, bike, ski, run

:20 rest

2 sets

10 alternating Spiderman stretch

10 alternating knee to opposite elbow in plank

10 sit-ups

10 staggered-stance good mornings

20 jumping jacks

BAR-FACING BURPEE REVIEW

2 sets

:20 bar-facing burpees (Use the “step-down and up” technique.) – Rest :10

2 sets

:20 bar-facing burpees (Use the quicker technique.)

Rest :10

2 sets

:20 bar-facing burpees (Use the fastest technique.)

Rest :10

DEADLIFT REVIEW AND LOADING

Build to workout weight then….

2 sets:

5-7 unbroken deadlift reps 2-3 burpees

Metcon

OPEN WORKOUT 22.2 (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5- 4-3-2-1

Deadlifts (225/155)

Bar-facing burpees

Time cap: 10 minutes