11/24/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [3:00 – 15:00]

0:30 Bike

0:30 Row

0:10 Dead Hang on Pull Up Bar

0:30 Bike

0:30 Row

10 Scap Retractions

0:30 Bike

0:30 Row

5 Kip Swings

Look For: Correct kip swing rhythm Coach: “Tight Body, Hollow, Arch”

5 Knee to Chest

Look For: Correct kip swing rhythm Coach: If athletes lose rhythm; they should do Kip Swings in the workout today

5 Toes to Bar

Look For: Correct kip swing rhythm Coach: If athletes lose rhythm; they should do Knee to Chest in the workout today

PRACTICE ROUND

250 Meter Bike Erg

250 Meter Row

5 Toes to Bar

Metcon

NO SHOES, NO SHIRT, NO PROBLEM (Time)

[38 Minute Cap]:

4,000 Meter Bike

2,000 Meter Row

100 Toes to Bar

2 Minutes On, 1 Minute Off