06/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Child’s Pose on Box

0:30 Bike

0:30 Push-Up to Down Dog

TECHNIQUE & BUILD

10 Single Dumbbell Deadlifts (5 each side)

[Coach: Flat back pulling off the floor]

10 High Pulls (5 each side)

[Coach: Dumbbell stays close]

8 Alternating Dumbbell Snatches

[Coach: Bicep to Ear, elbow locked out overhead]

SPECIFIC WARM UP

BURPEE BOX JUMPS

0:20 of Frog Hops

0:20 Box Step-Ups

5 Burpees

5 Box Jumps

3 Burpee Box Jumps

**PRACTICE ROUND

:30 Bike

10 Snatches

5 Burpee Box Jumps

Recovery Flow

TUTU (AMRAP – Reps)

[8 Rounds For Total Reps]:

AMRAP 2:

Bike Calories

AMRAP 2:

30 Dumbbell Snatches (35/20)

15 Burpee Box Jumps(24″/20″)