09/28/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

0:30 Jumping Jacks

0:30 Pedal Out in Downdog

0:30 Downdog to Updog

0:30 Single Unders

0:30 Active Samson Stretch

0:30 Alternating Quad Stretch

0:30 High and Slow Single Unders

0:30 Active Spiderman

0:30 Alternating Side Lunge

0:30 Low and Fast Single Unders

MOBILITY

2:00 Half Kneeling Adductor Rocks L/R

1:00 Dumbbell Weighted Squat Hold

SQUAT BUILD UP

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

Weightlifting

Back Squat (5×3)

85% of 5RM

Metcon

Metcon (Time)

4 Rounds For Time:

400 Meter Row

50 Double Unders

10 Double Dumbbell Hang Squat Cleans (50’s/35’s)