12/16/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 20:00]

4:00 Machine

0:30 Glute Bridges

0:30 Sit Ups

3:00 Machine

0:30 Single Leg Glute Bridge (switch at 0:15)

0:30 Straight Leg Sit Ups

2:00 Machine

0:30 Glute Bridge Hold w/ Marching Feet

0:30 Hollow Rocks

1:00 Machine

0:30 Superman Lifts

0:30 V Ups

SPECIFIC WARM UP [20:00 – 28:00]

10 Wallball Front Squats

5 Wallball Thrusters

5 Wallballs

10 Scap Retractions

5 Kip Swings

0:10 Hang with Active Shoulder

5 Knee to Chest

[Coach: maintain an active shoulder position]

3 Toes to Bar

[Coach: maintain an active shoulder position]

Recovery Flow

Metcon (No Measure)

EMOM 25:

1 -Max Calorie Machine

2 -Max Wallballs

3 -Max Toes to Bar

4 -Max Pushups

5 -Rest