03/18/2021

American Fit Co Northwest – CrossFit

Warm-up

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.

Open Prep

Metcon (No Measure)

3:00 Bike/Run/Row/Ski

3 Rounds:

5 Strict Toes to Bar

10 Russian Kettlebell Swings

20 Air Squats

3 Rounds:

50′ Walking Lunge

15 Ab Mat Sit Ups

3:00 Bike/Run/Row/Ski

2 Rounds:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

2 Rounds:

5 Muscle Snatches

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

3:00 Bike/Run/Row/Ski
This is a primer workout for tomorrow’s Open workout

Here is the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the rounds above