07/23/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Ten Meters of Each:

Knuckle Draggers

Walking Active Samson

Side to Side Lunges

High Knees

Butt Kickers

200 Meter Jog

TECHNIQUE & BUILD

WALL BALLS

0:30 Squat Hold

[Coach: Full Depth]

5 Air Squats

[Coach: Full Extension at top of squat]

5 Med. Ball Front Squats

[Coach: Hands under the ball]

5 Med. Ball Push Press

[Coach: Hips fire then arms]

5 Med. Ball Thrusters

[Coach: Full Depth + Overhead]

5 Wall Balls

[Coach: Accuracy, hit the target]

SPECIFIC WARM UP

PUSH-UPS

0:30 Front Plank

[Coach: Body in straight line, shoulders, hips, knees and ankles.]

PRACTICE ROUND

200 Meter Run

5 Push-Ups (each partner)

5 Wall Balls (each partner)

Partner Metcon

UPHILL BATTLE (AMRAP – Rounds and Reps)

[TEAMS OF 3]

AMRAP 30:

150 Push-ups

150 Wall Balls (20/14)

Every 10 Minutes [Starting at 0:00]:

1,000 Meter Team Run