American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

AMRAP 4:

100 Meter Jog

10 Kettlebell Deadlifts (1 kettlebell)

10 Meter Goblet Lunge ( 1 kettlebell)

10 Pushups

25 Meter Goblet Carry (1 kettlebell)

[Focus: maintain a neutral spine and strong midline during both movements]

*DOUBLE KETTLEBELL RUSSIAN SWING

5 Single Kettlebell Russian Swings

5 Double Kettlebell Deadlifts

5 Double Kettlebell Russian Swings

[Focus: we want athletes to extend hips up and NOT forward to avoid over extending their back/losing a neutral spine and strong midline]

DOUBLE KETTLEBELL FRONT RACK CARRY

0:30 Double Kettlebell Front Rack Hold

Partner Metcon

FREEZE TAG (AMRAP – Rounds and Reps)

[Teams of 3]

AMRAP 40:

Partner 1: 400 Meter Run

Partner 2+3:

Max Rounds of. . .

20 Double Kettlebell Russian Swings

50′ Double Kettlebell Front Rack Lunge

20 Double Kettlebell Bench Press

100 Meter Double Kettlebell Front Rack Carry

Kettlebells: (53’s/35’s)