06/04/2022

American Fit Co Northwest – CrossFit

GENERAL WARM UP

0:30 Row

0:30 Active Samson

0:30 Air Squats

0:30 Bodyweight Good Mornings

TECHNIQUE & BUILD

10 Scap Retractions

5 Kip Swings

5 Hanging knee raises

3 Pull-ups

With a Light Weight

5 Weighted Pull-Ups

[Coach: Athletes can hold a dumbbell between their feet/knees or use a belt today]

*while building to heavy weighted pullup

ROPE CLIMBS

1 Workout Rep of Rope Climbs

WALL BALLS

0:30 Squats to Med. Ball

5 Med. Ball Front Squats

5 Med. Ball Push Press

5 Wall Balls

AMRAP 20:

[Partner 1:]

1 Rope Climb (15′)

15 Wall Balls (20/14)

[Partner 2:]

Max Meter Shuttle Run

*Partners Switch when Partner 1 finishes their last wallball