03/11/2021

American Fit Co Northwest – CrossFit

Mobility

Mobility Warm Up (No Measure)

Upper Body

1. Puppy Pose: 1 min.

2. Shoulder to Floor: 1 min.

3. Wrist Stretches: 1 Min.

Lower Body

1. Couch Stretch: 2 min. each side

2. Pigeon Pose: 2 min. each side

3. Butterfly: 90 sec.

4. Pike: 1 min.

5. Straddle: 1 min.

6. Kneeling Split: 1 min.

Recovery Workout

Metcon (No Measure)

3 Rounds:

4:00 Row

4:00 Bike

800m Run

Open Prep

Open 21.1 “Pre Game” (No Measure)

At 50% Intensity (warmup pace):

Part A:

3:00 Bike, Run, Row, Ski

Part B:

3 Rounds:

3 Strict Pullups

6 Pushups

9 Kettlebell Swings (light)

12/9 Calorie Row

15 Ab Mat Situps

18 Air Squats

Part C:

3:00 Bike, Run, Row, Ski

Part D:

3 Rounds:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

Part E:

3:00 Bike, Run, Row, Ski
-Optional primer for tomorrow’s Open workout

– Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose appropriate movements/volume in the workout.