American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Downdog
0:30 Active Spiderman
200m Run
0:30 Active Samson
0:30 Knuckle Drags
200m Run
0:30 Alternating Quad Stretch
0:30 Alternating Side Lunge
200m Run
LIGHT KETTLEBELL
8 Reverse Kettlebell Goblet Reverse Lunges
50ft Kettlebell Goblet Walking Lunges
KETTLEBELL SWING
10 Deadlifts
10 Russian Swings
10 American Swings
WORKOUT WEIGHT KETTLEBELL
6 Reverse Kettlebell Goblet Reverse Lunges
25ft Kettlebell Goblet Walking Lunges
KETTLEBELL SWING
5 Deadlifts
5 Russian Swings
5 American Swings
Recovery Flow
Metcon (Time)
Buy In: 800 Meter Run
300ft Kettlebell Goblet Walking Lunges
*Every 50ft 15 Kettlebell Swings (53/35)
Cash Out: 800 Meter Run