American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM-UP 0:30 Row 0:30 Knuckle Draggers 0:30 Row 0:30 Single Unders 0:30 Row 0:15 High Knees 0:15 Butt Kickers 100 Meter Run 20 Penguin Hops 20 Double Unders 200 Meter Run Metcon RESET BUTTON (Time) 5 Rounds For Time [40 Minute Time Cap]: 400...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Jumping Jacks 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD MACHO MAN with an empty barbell 0:15 Good Mornings 0:15...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunges High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD WALL BALLS 0:30 Squat Hold [Coach: Full Depth] 5 Air Squats [Coach: Full Extension at top of squat] 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP RUN 10 Meters Toe Walk Heel Walk Lunge and Reach Frankensteins Side Shuffle High Skips Long Skips Karaoke High Knees Butt Kicks 200m Run DEADLIFTS Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats...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 Cossack Squats 0:30 Bike 0:30 Straight Legged Sit-ups 0:30 Active Twisted Cross 0:30 Bike 0:30 Calf stretch on post (right side) 0:30 Calf stretch on post (left side) TECHNIQUE & BUILD TOES TO BAR 0:30 Hollow...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 Hollow Hold 0:30 Row 0:30 Calf Stretch on post (left side) 0:30 Calf Stretch on post (right side) 0:30 Row TECHNIQUE & BUILD ROW 0:30 Arms Only Row [Coach: Finish at the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike 0:30 Knuckle Draggers 0:30 Squat to Stand 0:30 Pausing Glute Bridges 0:30 Squat Hold 0:30 Air Squats 1:00 Bike TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Spiderman 0:30 Squat to Stand 0:30 Alt Good Mornings 0:30 Row 0:30 Glute Bridge Walk Outs 0:30 Hollow Hold TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Knuckle Draggers 0:30 Air Squats 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD STRICT PRESS with an empty barbell 5 Good Mornings 5 Elbow Rotations...Read More
