06/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

1:00 Row

0:30 Shoulder tap + Shoulder Tap + Push-Up to Down Dog

0:30 Box Step-Ups

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

ROW

7/5 Cals Slow

7/5 Cals Fast

7/5 Cals Slow

7/5 Cals Fast

BOX JUMPS

0:30 Box Step-ups

5 Box Jumps

TECHNIQUE & BUILD

With an Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

5 Pausing Front Squats

[Coach: Hold athletes below parallel, check elbows/front rack and knee/foot position]

Build to opening weight

Saturday Squats

Front Squat (5×4)

Partner Metcon

PLEDGE OF ALLEGIANCE (Time)

[Teams of 2]

1 Mile Run (together)

50 Front Squats (155/105)

100 Box Jumps (24/20)