07/06/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Row

0:30 Active Samson Stretch

0:30 Plank Shoulder taps

0:30 Arm Circles (backwards)

0:30 Arm Circles (forwards)

0:30 Jumping Jacks

0:30 Active Twisted Cross

0:30 Pausing Glute Bridges

1:00 Row

10 PVC Pass Thrus

:30 PVC Shoulder Stretch

10 PVC Shoulder Press

SPECIFIC WARM UP

ROW

:15 arms only row

:15 legs only row

:30 16 s/m

:30 20 s/m

:30 24 s/m

:30 28 s/m

:30 32 s/m

:30 36 s/m

HANDSTAND WALK

10:00 HS Walk Practice

Metcon

LCQ Event 2 (Distance)

2000m Row

Max Distance handstand walk in the time remaining

Women- 10:00 CAP

Men- 9:00 CAP