04/06/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:20 Squat Hold

0:20 Alternating Side Lunges

0:20 Active Samson

0:20 Slow Air Squats

0:20 Alternating Quad Stretch

0:20 Alternating Cradle Stretch

0:30 Lay and Pray

0:30 Static Spiderman (0:15 each side)

TECHNIQUE & BUILD

EMPTY BARBELL

5 Front Squats

[Coach: loose fingertip grip and high elbows]

3 Pausing Front Squats (0:03 pause in the bottom)

[Coach: elbows high and heels down]

5 Front Squats

Strength

Front Squat (Build to Heavy Set of 3)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

BURPEE PULL-UPS

[Coach: burpee directly under the bar to minimize steps out of the burpee and into the pull-up]

3 Frog Hops

3 Burpee to Target

3 Burpee Pull-ups

BOX JUMP OVERS

[Coach: two foot take off and stay low]

6 Box Step Overs

6 Box Jumps

6 Box Jump Overs

WALL BALLS

[Coach: heels down and elbows up]

9 Med Ball Front Squats

9 Med Ball Thrusters

9 Wall Balls

BRIEF RELIEF (5 Rounds for reps)

5 x AMRAP 3:

3 Burpee Pull-ups

6 Box Jump Overs (24″/20″)

9 Wall Balls (20/14)

Rest 1:00