09/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunge

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking High Kicks

Skips

Side Shuffle

Slow Jog

100m Run

SPECIFIC WARM UP [8:00 – 20:00]

5 Jumps for Height (on the ground; not on box)

5 Med Ball Squats

[Coach: aggressive hip extension]

5 Box Jumps Landing with Legs “Straight” (slight bend in the knee)

5 Med Ball Squat Jumps

[Coach: aggressive hip extension]

[Coach: athletes need to finish each rep with legs straight and hips extended]

5 Box Jumps

[Coach: athletes need to keep heels down during the squat and hips must go below knees]

5 Wall Balls

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#