American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Alternating High Plank Shoulder Taps 0:20 Inchworm to Push-up 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hops 0:20 Active Samson 0:20 Frog Hop to Squat Hold 0:20 Straight Arm Burpees 0:20 Burpees 0:20 Glute Bridges 0:20 Single Leg Glute Bridges...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 3: 9 Pull-up bar scap retractions 6 Lying Chest Opener Stretches (3 each side) 3 Inchworm to 1 Push-up TECHNIQUE & BUILD EMPTY BARBELL 3 Tempo Strict Press (0:05 on the way down) [Coach/Demo: complete at full arm extension. When lowering the bar- midline...Read More
American Fit Co Northwest – CrossFit AFCO TEAM WOD Team Quarterfinal Workout 4 (Time) Team of 4: (2 people working/2 people resting) 80 synchro alternating dumbbell snatches (50/35) 60 synchro toes to bar 40 synchro box jumps (30/24) 20 synchro strict pull-ups 40 synchro box jumps (30/24) 60 synchro toes to bar 80 synchro alternating...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Hip Bridges 0:30 Hollow Body Rocks 1:00 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straight Leg Sit-ups 1:00 Fast Pace Row 0:30 Updog to Downdog 0:30 Standing Straddle Stretch Recovery Flow Metcon (No Measure) EMOM 30: 1-...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Squat Hold 0:20 Alternating Side Lunges 0:20 Active Samson 0:20 Slow Air Squats 0:20 Alternating Quad Stretch 0:20 Alternating Cradle Stretch 0:30 Lay and Pray 0:30 Static Spiderman (0:15 each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Front Squats [Coach: loose...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Downdog 0:30 Single Unders 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Single Unders (fast and low) 0:15 Active Samson 0:15 Arm Circles (backwards) 0:30 Single Unders (high slow) 0:15 Inchworm to Push-up 0:15 Lying Chest Opener Stretch...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Bike 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Knuckle Drags 0:15 Easy Pace Bike 0:15 Moderate Pace Bike 0:15 Fast Pace Bike 0:15 Sprint Pace Bike 0:30 Inchworm to Push-up 0:30 Active Spiderman 0:30 Child’s Pose...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Jumping Jacks 0:20 Alternating Quad Stretch 0:20 Knuckle Drags EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Strict Press 0:15 Front Squats TECHNIQUE & BUILD EMPTY BARBELL...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 PVC Pass Throughs 0:20 PVC Around The World (0:10 each direction) 0:20 PVC Standing Lat Stretch (each side) 0:20 PVC Pass Throughs 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Inchworm to Push-up 0:30 Squat Hold TECHNIQUE &...Read More
