07/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Cossack Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Laying Front Rack Stretch

TECHNIQUE & BUILD

BURPEE PULL-UP

0:20 Frog Hops

10 Scap Retractions

5 Burpees

5 Kip Swings

5 Burpees to a target (the pull-up bar)

2 Pull-Ups

3 Burpee Pull-Ups

BOX JUMPS

0:30 Box Step-Ups

5 Box Jumps

[Coach; Full hip extension at top]

FRONT SQUAT

with an empty barbell

5 Good Mornings

5 Elbow rotations

5 Stiff Legged Deadlifts

5 Front Squats

5 Temp Front Squats to a pause, 0:03 down

[Coach: Hips and Knees initiating at same time, depth]

3 Front Squats

Strength

Front Squat (5×3)

Metcon

THE ADMIRAL (Time)

3 Rounds:

20 Burpee Pull-ups

20 Front Squats (155/105)

20 Box Jumps (24″/20″)