American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

0:30 Active Samson

0:30 Active Spiderman

0:30 Push Up to Down dog

0:30 Cossack Squats

0:30 Glute Bridges

0:30 Alternating Quad Stretch

2 Rounds:

1:00 Easy Bike

0:30 Hollow Hold

0:30 Hollow Rocks

MOBILITY

1:00 Rig/Rack/Pole Assisted Squat Hold

TECHNIQUE & BUILD

STRICT PRESS

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

MED BALL

5 Slow Med Ball Squats

5 Med Ball Thrusters

5 Pausing Wall Balls

[Coach: hold athletes at the bottom of the squat fro 0:05 then call go]

5 Strict Presses, Pausing Overhead

[Coach: Assess midline, no flared ribs, look for hips under the body]

BUILD UP TO 60%

MED BALL

5 Slow Med Ball Squats

5 Med Ball Thrusters

5 Pausing Wall Balls

[Coach: hold athletes at the bottom of the squat fro 0:05 then call go]

Strength

Shoulder Press (6×6 with 6 second negative)

*all sets @ 60%

Metcon

GREAT BALLS OF FIRE (Calories)

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)