07/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Bike

0:30 Active Spiderman

0:30 Inchworm to Push-Up

0:30 Squat to Stand

0:30 Bike

0:30 Pigeon Pose (left)

0:30 Pigeon Pose (right)

TECHNIQUE & BUILD

PUSH-UPS

0:20 Front Plank on Hands

[Coach: Every Push-Up is a Plank]

5 Knee Push-Ups

[Coach: athletes chests touch floor then elbows fully extend]

5 Push-Ups

[Coach: Knee or hand elevated push-ups are a great option today]

SPECIFIC WARM UP [13:00 – 17:00]

PULL-UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict pull-ups/ring rows

5 Pull-Ups

SIT-UPS

0:30 Hollow Hold

5 Sit-ups

AIR SQUATS

5 Pausing Air Squats

8 Air Squats

Metcon

ANGIE’S GOT WHEELS (AMRAP – Reps)

AMRAP 30:

“Angie”

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 Air Squats

*Every 2:00 Bike 500/400 Meters