American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row PRACTICE TRANSITION 1:00 Bike 0:15 Inchworm to Push-up 0:15 Alternating Quad Stretch 0:30 Row PRACTICE TRANSITION 0:30 Bike 0:15 Active Spiderman 0:15 Alternating Side Lunge 0:30 Row PRACTICE TRANSITION 0:30 Bike SPECIFIC WARM UP [10:00 – 12:00]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 0:30 Glute Bridges 0:30 Mountain Climbers 0:30 High Plank Hold MOBILITY 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Child’s Pose 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Arm Circles (0:05 forwards, backwards, swings across the chest)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:20 Downdog 0:20 Alternating Quad Stretch 0:20 Knuckle Drags MOBILITY Calf/Ankle Stretches 0:30 Meter Row 0:30 Single Unders 100 Meter Run 5 Good Mornings 5 Elbow Rotations 1:00 Meter Row 15 Double Unders 100 Meter Run 5 Strict Press 5 Deadlifts 1:00...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 Active Spiderman 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Slow Air Squats 0:30 Slow PVC Muscle Snatches 0:30 PVC Snatch Balance in Power TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank 0:30 Active Spiderman 0:30 High Plank Scap Retractions 0:30 Active Samson DUMBBELL BENCH PRESS 5 Push-ups [Coach: shoulders engaged then bend elbows back towards heels] 10 Body Weight Good...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: :30 Row 10 Slow Air Squats 10 Active Spiderman (5 each side) 0:30 Squat Hold 0:30 Lay and Pray 0:30 Alternating Side Lunge 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Arm Circles Backward 0:15 Arm Swings Across The Chest 0:15 Upper Body Rotation SPECIFIC WARM UP BURPEES OVER DUMBBELL :30 Plank Hold...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Jumping Jacks 0:30 Mountain Climbers 0:30 Slow Burpees 0:30 Inchworm to Push-up 0:30 Active Spiderman 200m Run 0:30 Child’s Pose (walking hands side to side) 0:30 Dead Hang 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD PULLUPS...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Med Ball Squats 0:30 Alternating Quad Stretch 200m Run 0:30 Med Ball Push Press 0:30 Active Samson 200m Run 0:30 Med Ball Thrusters SPECIFIC WARM UP BOX JUMP OVERS 10 Box Step-ups 10 Jumping Jacks 5 Box Jumps 10...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Shoulder Taps 0:30 Active Spiderman 0:30 Push-up to Downdog 0:30 Frog Hops 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY...Read More
