02/23/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Child’s Pose

0:30 Puppy Pose

0:30 Lay and Pray

0:30 Arm Swings/Circles

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Alternating Cossack Squats

0:30 Squat Hold

TECHNIQUE & BUILD [9:00 – 25:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Deadlifts

5 Front Squats

3 Pausing Front Squats into 3 Front Squats with No Pause

Build to heavy set of 10 front squats

Strength

Front Squat (10 Rep Max)

Metcon

Warm-up (No Measure)

0:20 Pull Up Bar Dead Hang

0:20 Scap Retractions

0:20 Mini Kip Swings

ROPE CLIMBS

5 Knee to Chest

5 Knee to Elbow

3 Strict Pull Ups

Y TÚ? (Distance)

Every 2:00 x 10 Rounds:

2 Rope Climbs

Max Meter Bike Erg
MODIFICATIONS

ROPE CLIMBS

-Reduce Reps

-Half Rope Climbs

-2 Rope Climb = 2 Pull Ups + Knee to Chest x2

-2 Rope Climbs = 6 Strict Pull Ups

-2 Rope Climbs = 8 Knee to Chest

-Alternate Strict Pull Ups and Knee to Chest

0:00 6 Strict Pull Ups

2:00 8 Knee to Chest