03/30/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Bike

0:20 Standing Straddle Stretch

0:20 Inchworm to Push-up

0:20 Active Spiderman

0:20 Mountain Climbers

0:20 Frog Hop to Squat Hold

0:20 Slow Burpees

SPECIFIC WARM UP

BACK SQUATS

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

Build to heavy 5 rep

BOX JUMPS/STRICT PULLUPS

10 Scap Retractions

10 Little Kip Swings

1-3 Strict Pull-ups

Strength

Back Squat (Build to Heavy 5 Rep)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6:

Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Strict Pullups