06/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:30 Active Samson Stretch

0:30 Inchworm to Push-Up

0:30 Jumping Jacks

0:30 Faster Row

0:30 Single Unders

0:30 Double Unders

0:15 Handstand Hold

0:30 Pigeon Stretch (left side)

0:30 Pigeon Stretch (right side)

0:15 Handstand Hold

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

5 Pausing Front Squats

*[Coach: Full Foot on the floor, Knees over toes, Elbows through]

Build to starting weight

Strength

Front Squat (5×5)

Metcon

SPINDRIFT (AMRAP – Rounds and Reps)

AMRAP 18:

500 Meter Row

30 Push Press (95/65)

100 Double Unders

10 Strict HSPUs/DB Strict Press

500 Meter Row

30 Front Squats (95/65)

100 Double Unders

10 Strict HSPUs/DB Strict Press

500 Meter Row

30 Thrusters (95/65)

100 Double Unders

10 Strict HSPUs/DB Strict Press