05/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

200m Run

0:30 Jumping Jacks

0:30 Mountain Climbers

0:30 Slow Burpees

0:30 Inchworm to Push-up

0:30 Active Spiderman

200m Run

0:30 Child’s Pose (walking hands side to side)

0:30 Dead Hang

0:30 Active Samson

0:30 Alternating Quad Stretch

TECHNIQUE & BUILD

PULLUPS

10 Scap Pullups

8 Ring Rows

6 Jumping Pullups

4 Strict Pullups

2 Weighted Pullups

Strength

Weighted Pull-ups (Build to a Hard Single)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups