American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

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

SPECIFIC WARM UP

TOES TO BAR

10 Scap Retractions

10 Mini Kip Swings (tight body: toes pointed, shoulders engaged, legs straight and squeezed together)

5 Big Kip Swings

[Coach: push down on the bar in the hollow/back (like your closing the trunk of a car with two hands)]

100 Meter Row

100 Meter Run

10 Knees to Chest

PRACTICE ROUND

100 Meter Row

100 Meter Run

5 Toes to Bar

Metcon

DUST IN THE WIND (Time)

3 Rounds For Time:

500/400 Meter Row

400 Meter Run

30 Toes to Bar

Rest 3 Minutes Between Rounds