10/10/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Spiderman

0:30 Box Step-Ups

0:30 Push-Up to Down Dog

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Squat Hold

TECHNIQUE & BUILD

FRONT SQUAT

with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 RDLs

5 Pausing Front Squats

[Coach: Hold athletes below parallel for at least 0:05 each time.]

Strength

Front Squat (Build to a Heavy 3 )

15:00 to build to a heavy triple

Metcon

CEMENT LEGS (7 Rounds for time)

On the 3:00 x 7 Rounds:

400 Meter Run

8 Front Rack Box Step-ups

Box: (24″/20″)

Barbell: (95/65)