04/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

3 Rounds:

0:20 Easy Pace Bike

0:20 Moderate Pace Bike

0:20 Fast Pace Bike

0:30 Active Samson/Active Spiderman/Inchworm to Push-up

SPECIFIC WARM UP

10 Box Step-ups

10 Frog Hops

5 AbMat Sit-ups

[Coach: butt stays on the ground throughout the whole movement]

10 Jumping Jacks

10 Straight Arm Burpees to Target

5 AbMat Sit-ups

[Coach: rep is complete when shoulders are over hips maintaining a neutral spine]

5 Box Jumps

5 Burpees to Target

5 AbMat Sit-ups

[Coach: hands should touch the ground behind athletes at the bottom of the rep and feet at the top]

Recovery Flow

CALCULATED RISK (No Measure)

AMRAP 30:

Max Calorie Bike Erg

Every 5 Minutes [Starting at 0:00]:

5 Box Jumps (24″/20″)

10 Burpees to Target (6″)

15 AbMat Sit-ups