15
Nov
11/16/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
0:30 Alternating Side Lunges
0:30 Alternating Quad Stretch
0:30 Slow Air Squats
0:30 Active Samson
0:30 Active Spiderman
0:30 Squat Hold
TECHNIQUE & BUILD [8:00 – 22:00]
EMPTY BARBELL
Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside of Hips
5 Pausing Front Squats (0:05 pause in the bottom)
Coach: Hips Back & Down
5 Front Squats
MODERATE WEIGHT
5 Front Squats
MODERATE/HEAVY WEIGHT
5 Front Squats
Strength
Front Squat (3×5)
On the 2:00
Metcon
ALL BALL (Time)
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12