04/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 17:00]

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunges

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking Soldier Kicks

2x Slow Jog

2x Run

FARMER’S CARRY/SANDBAG

10 Sandbag Deadlifts

0:30 Bike

10 Double Dumbbell Deadlifts

[Coach: every Farmer’s Carry starts and finishes with a Deadlift]

0:30 Bike

0:15 Double Dumbbell Hold

0:15 Sandbag Hold

0:30 Bike

50m Farmer’s Carry

50m Sandbag Carry

Recovery Flow

Metcon (Calories)

On the 3:00 x 10 Rounds:

Alternate Rounds:

100m Farmer’s Carry (50/35)

100m Sandbag Carry (70/50)

Max Bike Calories

*Score = Sum Total Bike Calories