09/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Active Spiderman Stretch

0:30 Knuckle Draggers

0:30 Inchworm to Push-Up

0:30 Jumping Jacks

0:30 Down Dog (Pedal Feet)

0:30 Couch Stretch (left side)

0:30 Couch Stretch (right side)

SPECIFIC WARM UP

MACHINE WARMUP

0:30 Easy Bike

0:30 Moderate Bike

0:30 Fast Bike

0:30 Easy Ski

0:30 Moderate Ski

0:30 Fast Ski

GHD SIT-UPS

Talk about set up on GHDs

5 to Parallel

5 Regular

WALL WALKS

0:30 Front Plank

0:30 Active Twisted Cross

0:30 Plank Shoulder Taps

3 Half Wall Walks

1 Wall Walk

Recovery Flow

Metcon (AMRAP – Reps)

EMOM 35:

1 – Calorie Ski

2 – GHD Situps

3 – Calorie Bike Erg

4 – Wall Walks

5 – REST