07/30/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

One Partner at Each Station Rotate Through Every 0:30:

Row – Active Spiderman – Push-Up to Down Dog

Bike – Knuckle Draggers – Sampson Stretch

TECHNIQUE & BUILD

DUMBBELL LUNGE

5 Alternating Lunges (each leg)

[Coach: Athletes touch back knee

5 Dumbbell Lunges (light) (each leg)

[Coach: Hips extend fully before next step]

5 Dumbbell Lunges *workout weight (each leg)

DEADLIFTS

5 Barbell Good Mornings

Build to workout weight

WALLWALKS

:30 Plank Hold

20 Shoulder Taps

:15 Handstand Hold

2 Half Wall Walks

1 Full Wall Walk

AFCO TEAM WOD

ARE WE THERE YET? (Time)

[TEAMS OF 3]

100m Dumbbell Lunge (50/35)

50 Calorie Machine

75 Deadlifts (185/125)

50 Calorie Machine

50 Wall Walks

50 Calorie Machine

75 Deadlifts (185/125)

50 Calorie Machine

100m Dumbbell Lunge (50/35)