03/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 9:00]

LINE DRILLS

10 Meters of. . .

Walking Samson

Walking Spiderman

Inchworm

Knuckle Drags

Alternating Quad Stretch

0:30 Side Shuffle (both sides)

MOBILITY/ANKLE WARM UP

0:15 Clockwise Ankle Roll (each side)

0:15 Counterclockwise Ankle Roll (each side)

0:15 Bunny Hops

0:30 Standing Calf Stretch (each side)

Slow Run x2

Moderate Run x2

Fast Run x2

[Coach: in our “adult life” we pivot, move side to side, and decelerate less frequently. Being able to do so safely is crucial to our quality of life as we age. Today, athletes should be cautious when changing directions quickly during Shuttle Runs]

BIKE

1:00 Easy Pace Bike

0:30 Moderate Pace Bike

0:15 Sprint Pace Bike

Metcon

STEALING ME LUCKY CHARMS (Time)

For Time:

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)