American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-9:00] Activate/Get Hot AMRAP 4:00 20 Jumping Jacks 15 Barbell Good Mornings 10 Single Arm Ring Rows (5 each side) 5 Hanging Knee Raises (From bar or rope) SPECIFIC WARM-UP [9:00-23:00] BALANCE ABOUT THE FRONTAL PLANE – “Move the bar UP, not OUT!”...Read More

Monday reminder to control the things you can and let go of what you can’t. The Five Things that are Always in your Control: 1. Your effort. Give the best you can with what you’ve got TODAY. We don’t expect you to pull 100% effort out of your back pocket when you’re at about 70%...Read More