09/25/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP [5:00-10:00]
Mobilize/Activate/Get Hot
P1. 30-second Bike
P2. Active Samson
(switch)
P1. 45-second Bike
P2. Active Spiderman
(switch)
P1. 60-second Bike
P2. Down Dog to Up Dog
(switch)
SPECIFIC WARM-UP [10:00-15:00]
FOCUS: STRATEGY & ACCOUNTABILITY: The monitor, handle, seat, and damper settings
Bike
P1. 1:00 Test (check calories)
P2. 1:00 Test (check calories)
Practice Rounds – practice the transition between P1 and P2
2 Rounds:
P1. 20-second sprint
P2. 20-second sprint
Partner Metcon
Metcon (Calories)
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2
Score = Total Calories Accumulated
Accessory Work
Metcon (No Measure)
Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank