American Fit Co Northwest – CrossFit


Warm-up (No Measure)

Running Warm-Up

Down one side of gym (approx. 20m), jog back to the start.

1. High knee karaoke

2. Over the hurdle

3. Knee Hugs

4. Figure 4

5. Lunge with Samson stretch

6. Lunge with torso twist

7. Toe to touch (toy soldier)

8. High knees

9. Butt kicks

10. Straight leg drill

11. Side step

12. Side step with jumping jack

13. Toes In Walk

14. Toes Out Walk

15. Walk on Heels

16. Walk on Tip Toes

17. Walk on Outside of foot

18. Walk on Inside of foot

100m Run easy

Walk Back

100m Run moderate

Walk Back

100m Run fast


Metcon (No Measure)

3 Sets:

800m Moderate

Rest 1:30

400m Moderate

Rest 1:00

Rest 3:00

3 Sets:

400m Fast

Rest :300

200m Recovery Pace
The goal here today is to keep all sets the same. We want to have different gears for each (fast/moderate/recovery). This will help us develop pacing in our running/metcons and learn to “feel” our speeds