American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Machine of your Choice

0:30 Knuckle Draggers

0:30 Active Samson Stretch

0:30 Alternating Quad Stretch

0:30 Box Step-Ups

0:30 Hollow Hold

0:30 Glute Bridges

1:00 Machine of your Choice

TECHNIQUE & BUILD

FRONT RACK REVERSE LUNGES

0:30 Unweighted Reverse lunges

[Coach: Full Foot on floor, knees tracking over toes, full hip extension before switched legs]

6 Step Back Reverse Lunges, Pausing Knee to floor (3 each side)

[Coach: Bar stays on shoulders, elbows through]

PUSH PRESS

3 Dip & Holds, with the Barbell

[Coach: Shoulders over Hips]

3 Push Press

Get workout weight on the bar

SIT-UPS

5 Abmat Sit-Ups

BOX JUMPS

0:30 Box Step-Ups

5 Box Jumps

Recovery Flow

HOLD’EM (Checkmark)

AMRAP 25:

50 Calorie Machine

40 AbMat Sit-ups

30 Box Jumps (24″/20″)

20 Front Rack Reverse Lunges (75/55)

10 Push Press (75/55)