American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Pace Row 0:30 Active Samson 0:30 Bike 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Reverse Lunges 0:30 Ski 0:30 AbMat Sit-ups 20 Meters. . . Knuckle Drags Walking Quad Stretch Alternating Side Lunges High Knees Butt Kicks Side...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 2 Rounds. . . 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Squat Hold w/ Alternating Overhead Reach 0:30 PVC Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Back Squats 5 Behind The...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Bike 0:30 Inchworm to Push-up 0:30 Alternating Chest Opener Stretch 1:00 Moderate Pace Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Pace Bike 0:30 Active Spiderman Stretch 0:30 Downdog (focus on pedaling out ankles/calves)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:02 pause at the top) 0:15 Glute Bridge Walkouts 0:15 Pigeon Pose (each side) 0:15 Bodyweight Good Mornings TECHNIQUE & BUILD [8:00 – 25:00] EMPTY BARBELL 5 Tempo Good Mornings (0:05 on...Read More

American Fit Co Northwest – CrossFit AFCO TEAM WOD INTO THE UNKNOWN (Time) Teams of 3: 60 Back Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Front Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) 60 Overhead Squats (45/35) 40 Pullups 20 Shoulder to Overhead (45/35) 60 Back Squats (135/95) 40 Pullups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks 2x Slow Jog 2x Run SPECIFIC WARM UP TOES TO BAR 10 Scap Retractions 10 Mini...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] MOBILITY 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Standing Overhead Tricep Stretch (0:15 each side) 0:30 Alternating Lying Chest Opener Stretch ACTIVATION 2 Rounds: 0:20...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 15:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:03 pause at the top of every rep) 0:15 Single Leg Glute Bridges (each side) 0:30 Plank EMPTY BARBELL 10 Front Squats LIGHTWEIGHT BARBELL 7 Front Squats MODERATE WEIGHT BARBELL 5 Front...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 0:30 Push-up to Downdog 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Scap Retractions 0:30 High Plank Shoulder Taps TECHNIQUE & BUILD EMPTY BARBELL 10 Bench Press (athletes should practice spotting and helping their partner lift/return the bar back...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: 5 Bike Calories 5 Scap Retractions (pull-up bar) 5 Air Squats MOBILITY 1:00 Squat Hold 0:30 Quad Stretch 0:30 Active Samson TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Deadlifts...Read More