American Fit Co Northwest – CrossFit Casey and Serena Wedding WOD (AMRAP – Rounds and Reps) 8-13-2022 AMRAP 22: 800m Run (together) 13 Sync Pistols 20m Wheelbarrow w/ Partner 22 Sync PullupsRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Partner Rowling Warmup TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back Squats 0:15 Stiff Legged Deadlifts 5 Hang Cleans, Pausing in Catch Position [Coach: Hips back, Elbows through] 5 Power Cleans (building...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine of your Choice 0:30 Knuckle Draggers 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Hollow Hold 0:30 Glute Bridges 1:00 Machine of your Choice TECHNIQUE & BUILD FRONT RACK REVERSE LUNGES 0:30 Unweighted Reverse lunges [Coach:...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Toe Walk Heel Walk Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog TECHNIQUE & BUILD DOUBLE DUMBBELL DEADLIFTS 5 Suitcase Deadlifts (each side) 5 Double...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Pec Stretch on wall (left side) 0:30 Pec Stretch on wall (right side) TECHNIQUE & BUILD STRICT PRESS with...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 Row 0:30 Cossack Squats 0:30 Row 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 0:30 Hollow Hold 0:30 Arch Hold 5 Kip...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP One Partner at Each Station Rotate Through Every 0:30: Row – Active Spiderman – Push-Up to Down Dog Bike – Knuckle Draggers – Sampson Stretch TECHNIQUE & BUILD DUMBBELL LUNGE 5 Alternating Lunges (each leg) [Coach: Athletes touch back knee 5 Dumbbell...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog (Pedal Calves in down dog) 0:30 Cossack Squats 200 Meter Run 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 7 Hand Release Push-Ups [Coach: Hands come off floor completely] 7 Air...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Row 0:30 Pausing Glute Bridges 0:30 Push-Up to Down Dog 0:30 Row 0:30 Box Step-Ups TECHNIQUE & BUILD DUMBBELL HANG CLEAN & JERKS 5 Dumbbell Deadlifts (each side) [Coach: Establish the hang]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Bike 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) TECHNIQUE & BUILD PUSH-UPS 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 5 Knee Push-Ups [Coach:...Read More
