03/17/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike

10 Ring Rows

:50 Bike

8 Rope Knee Raises

:40 Bike

6 Rope Pullups

:30 Bike

4 Rope Foot Holds

:20 Bike

2 Half Rope Climbs

:10 Bike

Running Warmup:

DYNAMIC FLEXIBILITY

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY (10 YARDS ON EACH SIDE PER EXERCISE)

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

DRILLS (1X 10 YARDS W/ 10 YARD WALK BETWEEN EFFORTS)

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

• High knees

• Butt kicks (knee pointed to ground)

• Straight legs (prime time)

• Fast shutter steps with quick arms while driving elbows down & back

• Crouching side step shuffle (out 20 yards & back 20 yards)

• Side step jumping jacks with arms moving overhead (out 20 yards & back 20 yards)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 24:

1000m Bike

1 Rope Climb

400m Run

1 Rope Climb