CrossFit – Fri, Feb 10
American Fit Co Northwest – CrossFit
Warmup
30 Second Alternating Lunges
30 Second Good Morning
30 Second Pigeon Each Side
30 Second Bottom Squat Hold
30 Second Frog Hops
30 Second Air Squats
30 Second Alternating Quad March
30 Second Knuckle Draggers
30 Second Slow Burpees
SINGLE LEG SQUATS
20 seconds Air Squats
20 seconds Alternating Lunges
20 seconds Alternating Cossack Squats
20 seconds Shrimp Squats
20 seconds Single Leg Squats
POWER CLEANS
5 High Hang Power Clean
Cue hook grip and knuckles down to keep bar close.
5 Above Knee Power Clean
Cue hips back when receiving bar.
5 Mid Shin Power Clean
Cue fast elbows when receiving bar. Meet the bar at its highest point.
CHEST TO BAR PULL-UPS
10 Scap Pull-Ups
10 Kip Swings
2-3 Strict Pull-Ups
2-3 Kipping Pull-Ups
2-3 Chest to Bar Pull-Ups
Metcon
THE OPEN TEST (AMRAP – Reps)
AMRAP 20:
50 Pistols
50 Deadlifts
40 Bar Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar
20 Push Jerks
10 Bar Muscle Ups
10 Thrusters
(135/95)