American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL/SPECIFIC WARM UP
0:30 Easy Bike
0:30 Active Spiderman
0:30 Push-Up to Down Dog
0:30 Bike
0:30 Low Box Step-Ups
0:30 Frog Hops
8 Slow Box Jumps
4 Burpees
3 Burpee Box Jumps
Ten meters of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
Heel Walk
Toe Walk
High Knees
Butt Kickers
4 Shuttle Runs (out and back twice)
Metcon
4-WHEEL DRIVE (AMRAP – Reps)
5 Rounds x AMRAP 4:
30/21 Calorie Bike Erg
15 Burpee Box Jumps (24″/20″)
Max Shuttle Runs (10 Meters)
Rest 4 Minutes