American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 10:00]

0:15 Alternating Quad Stretch

0:15 Knuckle Drags

0:15 Inchworm to Push Up

0:15 Down Dog

100m Row

10 Scap Retractions (from Pull Up Bar)

3 Strict Pull Ups

3 Strict Knee to Chest

100m Run

100m Row

1 Half Rope Climb

100m Run

PRACTICE ROUND

As a Team of 3

300m Row

3 Rope Climbs

300m Run

Partner Metcon

TRIPLE TROUBLE (Time)

3,000 Meter Row

15 Rope Climbs

3,000 Meter Run
MODIFICATIONS

15 ROPE CLIMBS

-Reduce Reps

-1 Rope Climb = 3 Pull Ups + 3 Knee to Chest

-1 Rope Climb = 2 Lying Rope Climb to Stand

-1 Rope Climb = 3 Double Dumbbell Renegade Rows

3,000 METER RUN

-7, 500m Bike

-3,750m Row

-3,000m Ski