American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

0:20 Downdog

0:20 Active Spiderman

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

AMRAP 6:

P1: 5 Lying Knee Tucks + In Time Remaining. . .

Single Dumbbell Farmer’s Hold (switch arms every 0:20)

P2: 200 Meter Run

SPECIFIC WARM UP [13:00 – 22:00]

5 Slow AbMat Sit Ups

[Coach: butt does not come off the floor]

10 AbMat Sit Ups

[Coach: complete each rep with shoulders over hips and spine extended]

10 Double Dumbbell Deadlifts

[Coach: neutral spine- during the workout athletes need to be intentional and aware of their positioning when picking up and putting down their dumbbells]

0:15 Double Dumbbell Hold

[Coach: active shoulders, active midline]

[Coach: remind athletes that we want to strengthen a “good” position during training]

Recovery Flow

Metcon (No Measure)

[TEAMS OF 2]

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:

500 Assault Runner or 1600m Bike

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry