08/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Row

0:30 Active Spiderman

0:30 Knuckle Draggers

0:30 Row

0:30 Bodyweight Good Mornings

0:30 Box Step-Ups

0:30 Row

0:30 Side to Side Lunge

0:30 Knee Hugs

0:30 Pigeon Pose on a Box (left side)

0:30 Pigeon Pose on a Box (right side)

0:30 Calf Stretch on Box

0:30 Calf Stretch on Box

TECHNIQUE & BUILD

ROW

1:00 of:

5 Hard Pulls then 5 Slow Pulls

0:30

3 Hard Pulls then 5 Slow Pulls

5 Calorie Row

DOUBLE DUMBBELL STEP-UP

0:30 Alternating Reverse Lunges

0:30 Box Step-Ups

0:20 Single DB Goblet Box Step-Ups

0:20 Single DB Box Step-Ups, DB by Side

[Coach: Step onto box, lean over front toes, then stand]

0:20 Double Dumbbell Box Step-Up

ABMAT SIT-UPS

0:30 Hollow Hold

4 V-Ups

6 Abmat Sit-Ups

PRACTICE ROUND

10/7 Calorie Row

4 Step-Ups

6 Sit-Ups

4 Step-Ups

Recovery Flow

OVER THE TOP (No Measure)

5 Rounds For Time:

30/21 Calorie Row

5 Double Dumbbell Box Step Ups (24″/20″)

30 AbMat Sit-ups

5 Double Dumbbell Box Step Ups (24″/20″)

(Dumbbells = 50’s/35’s)