American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

1:00 Row

PRACTICE TRANSITION

1:00 Bike

0:15 Inchworm to Push-up

0:15 Alternating Quad Stretch

0:30 Row

PRACTICE TRANSITION

0:30 Bike

0:15 Active Spiderman

0:15 Alternating Side Lunge

0:30 Row

PRACTICE TRANSITION

0:30 Bike

SPECIFIC WARM UP [10:00 – 12:00]

PRACTICE ROUND

1 Rounds For Time:

250/200 Meter Row

500/400 Meter Bike

[Timed practice round so athletes can gauge their workout pace or if they need to scale down the distance to finish in under 2:30]

Metcon

ERGALICIOUS (Time)

10 Rounds:

250/200 Meter Row

500/400 Meter Bike

Rest 1 Minute Between Rounds

Accessory Work

Metcon (Weight)

Bench Press:

5 Sets:

3 Reps @ 75-85% 1RM