11/10/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Active Spiderman

0:30 Up-Dog

0:30 Row

0:30 Plank Shoulder taps

0:30 Knuckle Draggers

DOUBLE UNDERS

20 Single Unders

10 High and Slow

10 Low and Fast

5, 10,15,20 Unbroken Double Unders

PRACTICE ROUND

20 Double Unders

10 Sit-Ups

100m Row

Recovery Flow

THE SIMS (AMRAP – Rounds and Reps)

AMRAP 20:

5 Unbroken Double Unders

15 AbMat Sit-ups

200/150 Meter Row

10 Unbroken Double Unders

15 AbMat Sit-ups

200/150 Meter Row

15 Unbroken Double Unders

15 AbMat Sit-ups

200/150 Meter Row

…Adding 5 Double Unders to each round

Bodyweight Pump

Metcon (No Measure)

3×5 Strict Pullups

3x 5 each arm DB Row

3x 5 each arm Single Arm Banded Lat Pulldown

3x 10 each arm DB Curl