American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Bike 0:30 Active Twisted Cross 0:30 Inchworm to Push-Up TECHNIQUE & BUILD BIKE 0:30 Easy Bike 0:15 Bike, 65 Rpm (subtract 20 Rpm for fan bikes) 0:15 Bike, 75 rpm 0:15 Bike,...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ten meters of each Alternating Quad Stretch Knuckle Draggers Cradle Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD DOUBLE UNDERS 0:20 Low & Fast Single Unders...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Row 0:30 Inch Worms 0:30 Row 0:30 Squat Hold TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Look for flat chains, athletes with wild chain movement are pulling around/returning around a...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Easy Bike 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Low Box Step-Ups 0:30 Frog Hops 8 Slow Box Jumps 4 Burpees 3 Burpee Box Jumps Ten meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson...Read More
American Fit Co Northwest – CrossFit Partner Metcon EASY AS 1,2,3 (Calories) [TEAMS OF 2] 3 Rounds [36 Minutes Total]: AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg**STRUCTURE:** In teams of 2 athletes...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine :20 Handstand Hold on Wall :30 Pushup + Shoulder Taps :40 Superman Hold Strength Shoulder Press (4×4 @ 70% (w/ 6 second negative)) Metcon SMOKE & MIRRORS (AMRAP – Reps) AMRAP 20: 200m Run Max Unbroken Pushups 200m Run Max Unbroken...Read More
American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers 0:30 Row 0:30 Plank Shoulder Taps 0:30 Air Squats 0:30 Row 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) TECHNIQUE & BUILD BACK SQUATS with an...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Spiderman 0:30 Bike 0:30 Pausing Glute Bridges 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) TECHNIQUE & BUILD DEADLIFT 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Press & Reach 0:15 Stiff Legged...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Jump Rope Min 2: 7 PVC Pass Thrus + 7 Ring Rows Min 3: :20 Hollow Hold + :20 Superman Strength Strict Pull ups (6×3 (as slow as possible)) Metcon HANG IT UP (AMRAP – Reps) AMRAP 13: Buy In –...Read More
