11/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Machine

0:15 Jumping Jacks

0:15 Knuckle Drags

1:00 Machine

0:15 Alternating Quad Stretch

0:15 Alternating Cradle Stretch

1:00 Machine

MOBILITY

1:00 Downdog/Calf Stretch

1:00 Pole/Rig/Rack Assisted Squat

SPECIFIC WARM UP

SQUAT CLEANS

5 Shrugs

5 High Pulls

5 Power Cleans

5 Front Squats

5 Squat Cleans

3 (Warmup) Rounds:

1 Hang Squat Clean + 1 Squat Clean

Weightlifting

Squat Clean (EMOM 15: 1 Hang Squat Clean + 1 Squat Clean)

AFCO TEAM WOD

TURNING UP THE HEAT (Calories)

AMRAP 9: (in a Team of 4)

15 calorie Ski Erg / Rower

Rest 3:00

AMRAP 9: (in a Team of 4)

15 calorie Bike/Runner

After each round, the damper level goes up by 1. Pairs swap Rower/Ski and Bike/Runner after each round. The resting athletes must lie on the ground on their back.