06/23/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 7:00]

0:30 Inchworm to Push-Up

0:30 Active Samson

0:30 Bodyweight Good Mornings

0:30 Up Dog

TECHNIQUE & BUILD

ROW

0:30 Easy Row

[Coach: Seat stays away from heels in catch position]

0:20 Legs Only Row

[Coach: Drive through heels]

0:30 Fast Row

[Coach: Arms are the first thing back towards the rower after each stroke]

1:00 Row

[Coach: Flat Chain on the pull and return]

SPECIFIC WARM UP [10:00 – 17:00]

PULL-UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

2 Strict Pull-Ups

PUSH-UPS

0:30 Front Plank

5 Hand Elevated or Knee Push-Ups

5 Push-Ups

SIT-UPS

0:20 Hollow Hold

5 Abmat Sit-Ups

Recovery Flow

WHO-VILLE (No Measure)

On the 2:00 x 15 Rounds:

5 Strict Pull-ups

10 Air Squats

15 AbMat Sit-ups

Max Calorie Machine