10/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog

0:30 Row

1:00 Child’s Pose

WALL BALLS

5 Squats to Med. Ball

5 Med. Ball Front Squats

5 Med. Ball Thrusters

5 Wall Balls

DUMBBELL SNATCHES

10 Alternating Dumbbell Deadlifts

5 High Pulls, Each Arm

[Coach: Hips Extend then arms pull, “zip up the jacket, elbow stays above the dumbbell]

8 Alternating DB Snatches

BOX JUMPS

8 Box Step-Ups

6 Box Jumps to step down

TECHNIQUE & BUILD

PUSH PRESS

5 Strict Presses, Pausing Overhead

5 Dip and Hold

5 Dip, Hold, Drive

5 Push Press

Strength

Push Press (7×2)

Metcon

CHIPPER GONE BAD (Calories)

AMRAP 18:

100 Wallballs (20/14) [9/6]

80 Dumbbell Snatches (50/35)

60 Box Jumps (24″/20″)

40 Double Dumbbell Push Press (50’s/35’s)

Max Calorie Row