10/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Active Spiderman

0:30 Knuckle Draggers

0:30 Side to Side Lunge

0:30 Walking in Active Samson

0:30 Alternating Quad Stretch

0:30 Side Shuffle out and back

0:30 High Knees

0:30 Butt Kicks

0:30 Kip Swings

PRACTICE ROUND

10 Air Squats

200m Run

6 Sit-Ups

4 Push-Ups

2 Bar Muscle Ups

Metcon

ME, MYSELF & I (Time)

5 Rounds For Time [40 Minute Cap]:

50 Air Squats

400 Meter Run

30 Sit-ups

20 Push-ups

10 Bar Muscle Ups