11/15/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson

0:30 Push-Up to Down Dog

0:30 Jumping Jacks

0:30 Knuckle Draggers

0:30 Plank Shoulder Taps

0:30 Child’s Pose

TECHNIQUE & BUILD

STRICT PRESS

0:30 Elbow Rotations

0:15 Strict Presses

3 Strict Presses, pausing overhead

[Coach: “BBQ” Squeeze the Belly Butt and Quads to form a stable base to press from]

Strength

Shoulder Press (Heavy 5)

Metcon

RAZOR’S EDGE (Time)

5 Rounds: [18 Minute Cap]

3 Clean & Jerks (135/95)

30 Double Unders

9 Pull-ups

30 Double Unders