08/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Push-Up to Down Dog

0:30 Row

0:30 Cossack Squats

0:30 Row

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Air Squats

TECHNIQUE & BUILD

PULL-UPS

10 Scap Retractions

0:30 Hollow Hold

0:30 Arch Hold

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

5 Pull-Ups

[Coach: Standards, arms extended at bottom, chin over bar at top]

PUSH-UPS

0:30 Plank Hold

5 Knee Push-Ups

5 Push-Ups

[Coach: Standards, Chest to floor at bottom, elbows extended at top]

AIR SQUATS

0:30 Squat Hold

[Coach: Depth/Low Back position]

5 Air Squats

[Coach: Standards, Full Depth at Bottom, Hips extended at top]

SPECIFIC WARM UP

ROW

0:30 Easy

0:30 Faster

0:30 Fast

0:30 Easy

0:30 Faster

0:15 FAST

PRACTICE ROUND

100m Row

3 Pull-Ups

4 Push-Ups

5 Air Squats

Metcon

TIME AFTER TIME (AMRAP – Rounds and Reps)

AMRAP 20:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Evert 2:00, Row 250m/200m