American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Row

0:30 Push-Up to Down Dog

0:30 Row

0:30 Active Spiderman

PULL-UPS

10 Scap Retractions

0:20 Hollow Hold

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

5 Pull-Ups

PUSH-UPS

0:20 Front Plank

5 Hand Release Push-Ups

5 Push-Ups

SIT-UPS

5 Sit-Ups

AIR SQUATS

0:30 Squat Hold

5 Air Squats

SHUTTLE RUNS

ten meters of each

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to side lunge

Heel Walk

Toe Walk

High Knees

Butt Kickers

Recovery Flow

Metcon (No Measure)

Every 6:00 x 5 Rounds:

1,000/800 Meter Row

Max Bodyweight Reps:

Round 1: Pull-ups

Round 2: Push-ups

Round 3: Sit-ups

Round 4: Air Squats

Round 5: Shuttle Runs