04/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunges

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking Soldier Kicks

2x Slow Jog

2x Run

Burpee Warmup

3 Sync Frog Hops

3 Sync Burpees

Practice Round

3 Sync Burpees

1 Shuttle Run (P1)

1 Shuttle Run (P2)

3 Sync Burpees

Partner Metcon

Team Quarterfinal Workout 2 (Time)

15 synchronized line-facing burpees

2 shuttle runs (P1)

2 shuttle runs (P2)

20 synchronized line-facing burpees

3 shuttle runs (P1)

3 shuttle runs (P2)

25 synchronized line-facing burpees

4 shuttle runs (P1)

4 shuttle runs (P2)

30 synchronized line-facing burpees

5 shuttle runs (P1)

5 shuttle runs (P2)

25 synchronized line-facing burpees

4 shuttle runs (P1)

4 shuttle runs (P2)

20 synchronized line-facing burpees

3 shuttle runs (P1)

3 shuttle runs (P2)

15 synchronized line-facing burpees

2 shuttle runs (P1)

2 shuttle runs (P2)