08/22/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Knuckle Draggers

0:30 Active Spiderman

0:30 Jumping Jacks

0:30 Push-Up to Down Dog

0:30 Body Weight Good Mornings

0:30 Front Plank

0:30 Straight Legged Sit-Ups

0:30 Glute Bridges

5 Single Leg Glute Bridges (each side)

WALL BALLS

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Squats to the Med. Ball

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thrusters

5 Wall Balls

DEADLIFTS

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Empty Barbell Deadlifts

[Coach: Hold the bar with an active shoulder, keep the bar close]

5 Empty Barbell Deadlifts

[Coach: Feet Hip Width, pressing through the full foot, toe to heel]

Strength

Deadlift (Build to a Heavy Single)

20:00 to build to a 1RM

Metcon

OPTIMUS PRIME (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute [Starting at 1:00]:

5 Deadlifts (225/155)