07/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Row

0:30 Active Spiderman

0:30 Pigeon Pose (right)

0:30 Pigeon Pose (left)

1:00 Row

0:30 Knuckle Draggers

0:30 Squat Hold

0:30 Fast Row

TECHNIQUE & BUILD

WALL BALLS

0:30 Squats to a Med. Ball

5 Med. Ball Front Squats

[Coach: Ball stays high]

5 Med. Ball Thrusters

[Coach: Carry motion through from lower to upper body]

5 Wall Balls

[Coach: Full Depth and ball hits target

ABMAT SIT-UPS

0:30 Hollow Hold

5 Abmat Sit-ups

[Coach: mat supports low back, not rocking over]

BACK SQUATS

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

3 Back Squats, Pausing below parallel

[Coach: Screw the feet into the floor]

3 Back Squats

[Coach: Midline keeps torso stable]

Strength

Back Squat (5×3)

Metcon

10-DINITIS (Calories)

On the 2:00 x 10 Rounds:

15 Wallballs (20/14)

15 Sit-ups

Max Calorie Row