11/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP [05:00 – 13:00]

1:00 Bike

1:00 Row

0:30 Bike

0:30 Row

10 Meters of each:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

High Knees

Butt Kickers

4 Shuttle Runs

ROW

0:30 Legs only row

[Coach: Athletes sit tall on the seat, elbows stay locked out and no leaning]

0:20 Hips Only Row

[Coach: With legs and arms extended, lean forward and lean back]

10 Strokes of No arms rowing (Legs+Hips)

[Coach: Arms extended, Extend legs then lean back, lean in and return]

10 Strokes, Arms only rowing

[Coach: athletes should pull with only their arms

10 Full Rowing Strokes, pausing in the catch position each time

[Coach: Legs then hips then arms, arms then hips then legs]

Recovery Flow

ELECTRIC TRIANGLE (AMRAP – Reps)

6 Rounds For Reps:

Minute 1: Calorie Row

Minute 2: Calorie ECHO Bike

Minute 3: Shuttle Runs

Minute 4: Rest

Accessory Work

Accessory Work (Weight)

3 Sets: (For Quality)

7 DB Bench Press

7 DB Lawn Mowers (each)

28 Band Pull Aparts