07/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2:00 Bike

10 Meters of Each:

Walking Active Samson

Side to Side Lunge

Knuckle Draggers

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle (out)

Side Shuffle (back)

Heel Walk

Toe Walk

200m Run

TECHNIQUE & BUILD

BOX JUMPS

10 Pausing Glute Bridges

0:30 Box Step-Ups

5 Box Jumps

[Coach: Hip Extension to jump then again on top of the box]

SPECIFIC WARM UP

PUSH-UPS

10 Scap Push-Ups

0:30 Front Plank on Hands

2 Push-Up Negative

[Coach: Elbows 45 degrees or closer]

5 Push-Ups

[Coach: Full Range of Motion]

Metcon

RICH MAHOGANY (AMRAP – Reps)

AMRAP 3 x 10 Rounds:

1,000/800 Meter Bike

Max Reps

Rounds 1, 4, 7: Push-ups

Rounds 2, 5, 8: Box Jumps (24″/20″)

Rounds 3, 6, 9: Shuttle Runs (10-Meters)

Round 10: Athlete’s Choice