07/19/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Hollow Hold

0:30 Row

0:30 Calf Stretch on post (left side)

0:30 Calf Stretch on post (right side)

0:30 Row

TECHNIQUE & BUILD

ROW

0:30 Arms Only Row

[Coach: Finish at the middle of the chest]

0:30 Legs only row

[Coach: Sitting tall on seat, knees extend then lean back, lean in then knees bend]

0:30 Legs then arms Segmented rowing

[Coach: Intentional pause between the legs finishing and the arms pulling and on the way back in, legs, pause, arms, pause, arms, pause , legs]

1:00 Rowing

SPECIFIC WARM UP

DOUBLE UNDERS

0:20 Single Unders

20 Penguin Hops

0:30 Double Unders/Double Under Practice

[Coach: Look for irregular hops on DU attempts]

SIT-UPS

5 Abmat Sit-ups

FARMERS CARRY

5 Suitcase Deadlifts (each side)

5 Double Dumbbell Deadlifts

100’ Farmers Carry

Metcon

ANGRY ANNIE (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Calorie Row (50/35-40/28-30/21-20/14-10/7)

*100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s)