1/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

:30 Plank Hold

10 Box Step Ups

15 Band Pull Aparts

7 Scap Pullups

3 Strict Pullups

Gymnastics Skill

Kipping Practice

15:00 of Kipping Practice

Today we are taking a chunk of the class to practice the kip swing in both the pull-up and the toes 2 bar. We should focus on moving PERFECT through the 15 minutes.

Metcon

Uplifting (AMRAP – Reps)

AMRAP 10:

3, 6, 9, 12, 15…..

continue to add 3 reps per round

Box Jump Overs (24/20)

Toes 2 Bar

Push Jerks (115/85)

C2B Pullups

Accessory Work

Metcon (No Measure)

EMOM 6:

Max Empty Barbell Strict Press

Every minute :20 Hollow Hold