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