05/19/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunges

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking Soldier Kicks

Side Shuffle

Skips

Skips for Height

2x Slow Jog

2x Run

SPECIFIC WARM UP [10:00 – 22:00]

HAND RELEASE PUSH-UPS

[Focus: strong midline throughout the movement and completing each rep with full elbow extension]

0:15 High Plank Hold

10 High Plank Shoulder Shrugs

3 Hand Release Push-ups (0:05 on the way down)

3 Hand Release Push-ups

AIR SQUATS

[Focus: heel stays down and complete each rep with full hip and knee extension]

:30 Bottom of Squat Hold

5 Slow Air Squats (0:05 on the way down)

10 Air Squats

PULL-UPS

[Focus: chin over the bar to complete every rep]

10 Scap Retractions

10 Mini Kip Swings

3 Strict Pull-ups

PRACTICE ROUND

100 Meter Run

2 Strict Pullups

4 Hand Release Push-ups

6 Air Squats

Recovery Workout

“GIRLS JUST WANNA HAVE FUN” (No Measure)

AMRAP 25:

5 Strict Pullups

10 Hand-Release Pushups

15 Air Squats

[On the 0:00]: 200 Meter Run

[On the 5:00]: 400 Meter Run

[On the 10:00]: 600 Meter Run

[On the 15:00]: 800 Meter Run

[On the 20:00]: 1,000 Meter Run