10/26/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Jumping Jacks

0:30 Good Mornings

0:30 Alternating Quad Stretch

0:30 Alternating Cradle Stretch

0:30 Frankensteins

200 Meter Jog

MOBILITY

1:00 Downdog/Calf Stretch

1:00 Pole/Rig/Rack Assisted Squat

SPECIFIC WARM UP [8:00 – 12:00]

WALL BALLS

5 Pausing Med Ball Front Squats (0:05 pause in the bottom)

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls

-Elbows stay off the knees

PRACTICE ROUND

200 Meter Run

5 Wall Balls

Metcon

5K-AREN (Time)

5 Rounds:

1k Run

30 Wall Balls (20/14)