CrossFit – Wed, Feb 22
American Fit Co Northwest – CrossFit
Warm-up
2:00 Row Easy
10 Alternating Reverse Lunge
:30 Jumping Jacks
5/5 Active Spiderman
:30 Active Samson
1:00 Row Easy
10 Air Squats
5 Down Dog to Push-Ups
10 Bodyweight Good Mornings
10 Alternating Quad Stretch
:30 Row Easy
ROW
20 Second Row
Feet flat against rower and/or vertical shins.
20 Second Row
Arms straight during pull until handle crosses the knees.
20 Second Row
Sit bones on seat, not low back.
20 Second Row
BURPEE OVER ROWER
10 Frog Hops
Chest and quads must make contact with the floor.
5 Burpees
Replace hands with feet for jump up, or lunge step-up.
5 Hops Over Rower
Ensure jump is high enough on tired legs to clear the rower.
5 Burpee Over Rower
DOUBLE UNDERS
15 Second Bunny Hops
Calm, loose, and relaxed.
15 Second Single Unders
Relaxed grip on the rope allowing wrists to do most of the work.
15 Second Double Unders
PRACTICE ROUND
6 Burpees Over Rower
100m Row
20 Double Unders
Metcon
LEGO LAND (Time)
25-20-15-10 Burpees Over the Rower
500m/450m Row
1 Lap Front Rack DB Carry (50/35)