11/18/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Any Machine

0:30 Inchworm to Push Up

0:30 Left Side Pigeon Pose

0:30 Right Side Pigeon Pose

0:30 Any Machine

0:30 Active Spiderman

0:30 Left Side Couch Stretch

0:30 Right SideCouch Stretch

0:30 Any Machine

0:30 Updog

SPECIFIC WARM UP [10:00 – 21:00]

HOLLOW BODY HOLD

Coach: Low back crushes the floor (no space)

0:15 Hollow Body hold

FLUTTER KICKS

Coach: Low back crushes the floor (no space)

10 Flutter Kicks

HOLLOW BODY ROCKS

Coach: Low back crushes the floor (no space)

10 Hollow Body Rocks

SIT UPS

Coach:

Butt stays on the floor the whole time

10 Sit Ups

PRACTICE ROUND

0:15 Side Plank (each side)

1:00 Any Machine

0:20

Hollow Body Hold

Flutter Kicks

Hollow Body Rocks

Sit Ups

Recovery Flow

Metcon (No Measure)

4 Rounds:

1 Minute Side Plank (0:30 each side)

2 Minutes Any Machine

4 Minute Tabata Movement

Round 1: Hollow Body Hold

Round 2: Flutter Kicks

Round 3: Hollow Body Rocks

Round 4: Sit Ups