05/05/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Pace Row

0:30 Active Samson

0:30 Bike

0:30 Updog to Downdog

0:30 Moderate Pace Row

0:30 Reverse Lunges

0:30 Ski

0:30 AbMat Sit-ups

20 Meters. . .

Knuckle Drags

Walking Quad Stretch

Alternating Side Lunges

High Knees

Butt Kicks

Side Shuffle

2x Jog

2x Run

Recovery Flow

Metcon (No Measure)

0:00 – 8:00

800m Run

Max Distance Row

8:00 – 16:00

800m Run

Max Distance Bike

16:00 – 24:00

800m Run

Max Distance Row

24:00 – 32:00

800m Run

Max Distance Bike