03/25/2021

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 Run/Row/Bike/Ski

3 Rounds:

10 Ring Rows

15 Kettlebell Deadlifts

20 Air Squats

3 Rounds:

10 Box Step Ups

1:00 Plank

3:00 Run/Row/Bike/Ski

2 Rounds:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

2 Rounds:

5 Muscle Snatches

5 Behind the Head Push Press

5 Overhead Squats

5 Snatch Balance

5 High Hang Squat Snatch

3:00 Run/Row/Bike/Ski