American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf Raises 15 Second Bodyweight Good Morning 1 Minute Row 200m Run 30 Second Actie Samson 30 Second Active Spiderman 30 Second Air Squats BACK SQUAT Barbell Warmup 5 Good Mornings...Read More
American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up...Read More
American Fit Co Northwest – CrossFit Warmup 2 Minute Row 15 Second Alternating Reverse Lunge 15 Second Knuckle Draggers 15 Second Arm Circles 1 Minute Row 30 Second Down Dog 30 Second Forearm Stretch 30 Second Row 30 Second Slow Burpees ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row...Read More
American Fit Co Northwest – CrossFit Warmup 25′ Each Movement Sampson Lunge Lateral Lunge Knee Hugs Quad Stretch Figure 4 Stretch Toe Walk Heel Walk Toes In Walk Toes Out Walk High Knees Butt Kicks Skips Lateral Skips 200m Run FAST FORWARD (No Measure) 6 Rounds: 400m Run 100m Sled Push or Sled Pull or...Read More
American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 15 Second Knuckle Draggers 15 Second Bodyweight Good Mornings 15 Second Standing Calf Raises 20 Second Bodyweight Good Mornings 30 Second Active Spiderman 30 Second Active Samson into… 5Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift...Read More
American Fit Co Northwest – CrossFit Warmup 1 Minute Row 15 Second Standing Calf Raises 15 Second Good Mornings 15 Second Alternating Reverse Lunge 30 Second Down Dog 45 Second Row 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman...Read More
American Fit Co Northwest – CrossFit Warmup 30 Second Box Step-Ups 30 Second Knuckle Draggers 30 Second Down Dog 30 Second Arm Circles 30 Second Slow Box Jumps 30 Second Pigeon on Box 30 Second Samson on Box Each Side 30 Second Spiderman on Box Each Side 30 Second Down Dog to Push-Ups STRICT PRESS...Read More
American Fit Co Northwest – CrossFit Warmup 8 Minutes Moving Through: 200m Jog 50 Single Unders (or 1 minute practicing Crossovers) 10 Empty Bar Thrusters 7 Ring Rows -Then- Warm Up Thruster weight with 5 Crossovers after each set. 1 set (at workout pace): 5 Crossovers 3 Thrusters (at workout weight) 3 Ring Rows (feet...Read More
American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good Mornings JERSEY SHORE (Time) 5 Rounds: Pick one: (1600m C2 Bike, 50/40 Cal Fan Bike, 800m Row, 800m Ski, 600m Run) 30 Single Dumbbell C&Js (35/25) 30 PushupsRead More
