05/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

200m Run

0:30 Med Ball Squats

0:30 Alternating Quad Stretch

200m Run

0:30 Med Ball Push Press

0:30 Active Samson

200m Run

0:30 Med Ball Thrusters

SPECIFIC WARM UP

BOX JUMP OVERS

10 Box Step-ups

10 Jumping Jacks

5 Box Jumps

10 Box Step Overs

10 Jumping Jacks

5 Box Jump Overs

WALL BALLS

5 Med Ball Thrusters

5 Pausing Wall Balls (0:05 pause in the squat)

5 Wall Balls

PULLUPS

10 Scap Retractions

5 Kip Swings

3 Negative Pullups

3 Strict Pull-ups

3 Kipping Pullups

Partner Metcon

Metcon (Time)

Teams of 2:

100 Box Jump Overs (24″/20″)

400m Run (together)

100 Wall Balls (20/14)

400m Run (together)

100 Pullups

400m Run (together)

100 Wall Balls (20/14)

400m Run (together)

100 Box Jump Overs (24″/20″)