12/09/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

• 200 meter walk

• 200 meter easy jog

DYNAMIC FLEXIBILITY

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

• High knees

• Butt kicks (knee pointed to ground)

• Straight legs (prime time)

• Fast shutter steps with quick arms while driving elbows down & back

• Crouching side step shuffle

• Side step jumping jacks with arms moving overhead

Recovery Flow

Metcon (Calories)

8 Rounds:

3:00 on Any Machine

Rest :30

Strength

Metcon (Weight)

Bench Press

5 @ 55%

5 @ 63%

10 @ 68%

10 @68%

ME @ 68%
Based off 1RM