11/23/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:30 Squat to Stand

0:30 Frog Hops

1:00 Easy Row

SPECIFIC WARM UP

BURPEE PULL-UPS

5 Slow Burpees

10 Scap Retractions

3 Burpees to a Target (the Pull-Up Bar)

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

3 Burpee Pull-Ups

DUMBBELL HANG SNATCH

0:30 Alternating Dumbbell Deadlifts

5 Push Press (each arm)

3 Hang High Pulls on each arm

5 Hang Snatches Each arm

PRACTICE ROUND

100m Row

3 Burpee Pull-Ups

10 DB Hang Snatches

100m Row

Strength

Bench Press (Build to Heavy Double)

Metcon

HELLO DARKNESS (Time)

360m Row

36 Burpee Pull-ups

63 Dumbbell Hang Snatches (50/35)

630m Row