10/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

WARM UP

1:00 Machine/Run Easy Pace

0:30 Inchworm to Push Up

0:30 Downdog

0:30 Active Samson

1:00 Machine/Run Moderate Pace

0:30 Active Spiderman

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

1:00 Machine/Run Fast Pace

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Alternating Side Lunge

Gymnastics Skill

Kipping Skill Work (EMOM 15)

Spend 15:00 working on kipping practice

Metcon

Metcon (Distance)

Run/Row/Bike/Ski

0:00 – 1:00 ON

1:00 – 3:00 EASY

3:00 – 6:00 ON

6:00 – 8:00 EASY

8:00 – 13:00 ON

13:00 – 15:00 EASY

15:00 – 18:00 ON

18:00 – 20:00 EASY

20:00 – 21:00 ON

21:00 – 23:00 EASY