06/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

100m Run

0:30 Squat to Stand

0:30 Pigeon Pose (right)

0:30 Pigeon Pose (left)

TECHNIQUE & BUILD

WALL BALLS

0:30 Squats to a Med. Ball

[Coach: Upright Torso on the Squat]

5 DB Goblet Squats

5 DB Shoulder to Overheads

5 DB Snatches

5 Burpees

SPECIFIC WARM UP

RUN

100m Run

100m Run w/ Medball

3 DB Squat Cleans (each)

3 DB Devil’s Press (each)

10 Russian Twists (each)

Metcon

JUNETEENTH (Time)

6 Rounds:

400m Medball Run (20/14)

19 Single DB Squat Cleans (50/35)

18 Single DB Devil’s Press (50/35)

65 Russian Twists (20/14)

*Partners will run together sharing the medball

*Partners will spilt the reps of the DB Squat Cleans, Devil’s Press and Russian Twists