American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
0:30 Row
0:30 Push-Up to Down Dog
0:30 Active Spiderman
0:30 Row
0:30 Inch Worms
0:30 Row
0:30 Squat Hold
TECHNIQUE & BUILD
ROW
0:30 Easy Row
[Coach: Look for flat chains, athletes with wild chain movement are pulling around/returning around a part part of some kind]
Row Time Test: Row 9/7 Calories, aiming for 0:30 or less.
[Coach: If athletes can’t complete calories in the given time, give them a lower number for the workout.]
WALL BALLS
5 Wall Ball Front Squats w/ a 3-second tempo negative
5 Wall Ball Push Press
5 Wall Balls
BACK SQUAT
with an empty barbell
0:15 Good Mornings
0:15 Back Squats
0:15 Elbow Rotations
0:15 Strict Press & Reach
0:15 Stiff Legged Deadlifts
0:15 Front Squats
4 Back Squats, Focusing on slow negative and fast up
[Coach: Lead athletes through an Inhale-Squeeze abs-Slow Negative, Fast Up
Strength
Back Squat (4×3 @ 75% with 6 second negative)
Metcon
BALL DON’T LIE (Time)
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row