05/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

ROW

0:30 Arms Only

[Coach: Pull to Sternum, Sit Tall on Seat]

0:30 Legs Only

[Coach: Drive through Heels, Knees extend then Hip Opens]

0:30 Legs then arms, Slowly

[Coach: Flat Chain, Fluid Motion]

0:30 Easy Rowing

0:30 Rowing Stroke Rate 20 stroke/minute

0:30 Rowing Stroke Rate 24 stroke/minute

0:30 Rowing Stroke Rate 28 stroke/minute

0:30 Rowing Stroke Rate 32 stroke/minute

MOBILITY

0:30 Arm Circles (0:10 forward, back ward, swings across the chest)

0:30 Standing Reach to Toe Touch

0:30 Standing Straddles Stretch

0:30 Active Samson

0:30 Updog to Downdog

SPECIFIC WARM UP [12:00 – 22:00]

BURPEES OVER THE ROWER

0:15 High Plank Hold

[Coach: Strong midline]

0:15 Mountain Climbers

0:15 Frog hops

0:15 Lateral Hops (over line)

0:15 Hops Over the Rower

[Coach: Stay low]

4 Burpees Over The Rower

[Athletes can step up from the Burpee but must use a two foot take off jumping over the Rower.]

[Remind athletes to make sure their Rower seat is settled forward before jumping over.]

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Dead hanging Knee raises

5 Kipping knees to chest

5 Toes to Bar

Partner Metcon

BELLY OF THE BEAST (AMRAP – Reps)

[Teams of 2]

10 Rounds on the 2:30:

250/200 Meter Row

10 Burpees Over the Rower

Max Toes to Bar
Partners Alternate Rounds