08/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Biking

0:30 Active Spiderman

0:30 Easy Rowing

0:30 Bodyweight Good Mornings

0:30 Easy Running

0:30 Squat to Stand

SPECIFIC WARM UP

RUN

ten meters of each

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

Heel Walk

Toe Walk

High Knees

Butt Kickers

200m Easy

200m Fast

ROW

0:30 Easy Row

5 Hard Strokes

5 Easy Strokes

5 Hard Strokes

5 Easy Strokes

1:00 Row

BIKE

0:30 Easy Bike

0:10 Fast Bike

0:30 Easy Bike

0:10 Fast Bike

1:00 Bike

TECHNIQUE & BUILD

STRICT PULL-UP

10 Scap Retractions

5 Kip Swings

0:10 Hold at top of rep (chin over bar, rings to chest)

[Coach: Check end range of motion)

1-3 Strict Pull-Ups or Ring Rows

[Coach: Drive elbows to the floor]

Strength

Pull-ups (Max Unbroken Set of Strict Pullups)

Metcon

CROSSFIT TRI (Time)

3 Rounds:

1000 Meter Bike

500 Meter Row

400 Meter Run