06/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Row

0:30 Single Unders

0:30 Knuckle Draggers

0:30 Alternating Quad Stretch

0:30 Double Unders

TECHNIQUE & BUILD

10 Meters of Each:

Side to Side Lunge

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

High Skips

[Coach: Every Run is leaning forward and catching yourself over and over, catch on the front of your foot not the back]

200 Meter Jog

SPECIFIC WARM UP

Practice Round

100 Meter Row

15 Double Unders

100 Meter Run

15 Double Unders

100 Meter Row

Metcon

DUDE WHERE’S MY BAR (Time)

2,000/1,600 Meter Row

150 Double Unders

1 Mile Run

150 Double Unders

2,000/1,600 Meter Row