American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

1:00 Bike

0:30 Knuckle Draggers

0:30 Squat to Stand

0:30 Pausing Glute Bridges

0:30 Squat Hold

0:30 Air Squats

1:00 Bike

TECHNIQUE & BUILD

HANG CLEANS

with an empty barbell

0:30 Good Mornings

0:30 Slow Elbow Rotations

0:15 Back Squats

0:15 Stiff Legged Deadlifts

5 Hang Cleans, Pausing in Catch Position

[Coach: Hips back, Elbows through]

Strength

Hang Clean (5×3)

Metcon

BREAK PADS (Calories)

5 Rounds x AMRAP 3:

9 Hang Power Cleans (135/95)

45 Air Squats

Max Calorie Bike

REST 1:00