American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

10 Box Step Ups

0:30 Active Samson

0:30 Calf Stretch on Box (L/R)

10 Lateral Box Step Up (L/R)

10 Alternating Quad Stretch

10 Good Mornings

20 Jumping Jacks

SPECIFIC WARM UP [10:00 – 30:00]

BOX JUMPS

5 Low Height Box Jump Step Down

-Coach athletes to stand to full extension -Athletes can step down from the Box in the workout as a way to pace

3 Box Jumps at Workout Height

BURPEE PULL-UPS

-Athletes can jump directly into the pull up

10 Scap Retractions

5 Frog Hops

5 Kip Swings

3 Straight Arm Burpees

3 Strict Pull-ups

1 Burpee to Target

1 Burpee Pull-up

ROW

-Look for: Athletes’ knees caving on the drive

1:00 Row

PRACTICE ROUND

1 Round:

250 Meter Row

6 Burpee Pull-ups

11 Box Jumps

-Start the clock for the practice round to allow athletes to gauge about how long ½ Round takes them.

Metcon

GOOD & PLENTY (Time)

4 Rounds:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24″/20″)