American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

1:00 Bike

MOBILITY

1:00 Half Kneeling Adductor Stretch (L/R)

1:00 Pole/Rig/Rack Assisted Squat

TECHNIQUE & BUILD [8:00 – 27:00]

BAR MUSCLE UPS

-Drive hips towards the bar in the hollow position

10 Scap Retractions

5 Kip Swings

3 Strict Pull Ups

5 BIG Kip Swings

-Drive hips towards the bar in the hollow position

1 Bar Muscle Up or 2 Pull Ups

-Drive hips towards the bar in the hollow position

1 Bar Muscle Up or 2 Pull Ups

-Drive hips towards the bar in the hollow position -At the same time push down on the bar with straight arms

WALL BALLS

10 Med Ball Squats

-Feet shoulder width stance

10 Med Ball Thrusters

-Heels stay down until hips extend

5 Wall Balls

-Heels stay down until hips extend

BACK SQUAT

-Shoulder width stance -Hands outside of shoulders -Elbows pointed back -Heels down

10 Empty Barbell Back Squats

Strength

Back Squat (5×6)

-15 Minute Window

-Moderate weight

-Athletes can build in weight

Partner Metcon

THROW IT BACK (AMRAP – Rounds and Reps)

AMRAP 15:

7 Bar Muscle-ups

50 Wall Balls (20/14)

1,000 Meter Bike
*Teams of 2

*Split Reps as Needed