American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM-UP [5:00-10:00]

Mobilize/Activate/Get Hot

P1. 30-second Bike

P2. Active Samson


P1. 45-second Bike

P2. Active Spiderman


P1. 60-second Bike

P2. Down Dog to Up Dog


SPECIFIC WARM-UP [10:00-15:00]

FOCUS: STRATEGY & ACCOUNTABILITY: The monitor, handle, seat, and damper settings


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