09/22/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Bike

0:30 Active Twisted Cross

0:30 Inchworm to Push-Up

TECHNIQUE & BUILD

BIKE

0:30 Easy Bike

0:15 Bike, 65 Rpm (subtract 20 Rpm for fan bikes)

0:15 Bike, 75 rpm

0:15 Bike, 80 rpm

0:15 Bike, 85 rpm

0:15 Bike, 90 rpm

0:15 Bike, 95 rpm, adjust damper to maintain rpm

SPECIFIC WARM UP

DB BENCH

10 DB Bench Light Weight

7 DB Bench Moderate Weight

5 DB Bench Workout Weight

FARMERS CARRY

5 Suitcase Deadlifts (each side)

10 Double Dumbbell Deadlifts

50m Farmers Carry

Recovery Flow

Metcon (No Measure)

7 Rounds:

2:00 Bike Calories

2:00 DB Bench Press

1:00 Farmer’s Carry