03/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

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)

Strength

Metcon (Weight)

15 Minutes to build to a heavy 50′ Sled Push

Metcon

Metcon (AMRAP – Rounds)

AMRAP 16:

400m Run

50′ Sled Push

50′ Farmer’s Carry