American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Alternating Side...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:20 Standing Straddle Stretch 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Mountain Climbers 0:20 Frog Hop to Squat Hold 0:20 Slow Burpees SPECIFIC WARM UP BACK SQUATS 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Moderate Row [Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 High Plank Shoulder Taps 0:20 Push-up to Downdog 0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch) 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Glute Bridges 0:20 Glute Bridge Walk Out...Read More

American Fit Co Northwest – CrossFit Partner Metcon Quarterfinal Workout #3 (partner) (Time) 8 Wallballs 100m Run (together) 1 Rope Climb 16 Wallballs 200m Run (together) 2 Rope Climbs 24 Wallballs 300m Run (together) 3 Rope Climbs 24 Wallballs 300m Run (together) 3 Rope Climbs 32 Wallballs 400m Run (together) 4 Rope Climbs 24 Wallballs...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 250m Row 10 Pass Throughs 10 Good Mornings 25 Band Pull Aparts 2 Rounds: 5 Downdog Pushups 5/5 Spiderman Lunge 5 PVC Overhead Squats Begin to warmup bench press and clean for a 1RM Strength Bench Press (Build to a Heavy) 12:00 to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds. . . 0:20 Easy Pace Bike 0:20 Moderate Pace Bike 0:20 Sprint Pace Bike 0:15 High Plank Scap Retractions 0:15 Push-up to Downdog 0:15 Active Spiderman 0:15 Lying Chest Opener Stretch SPECIFIC WARM UP HAND RELEASE PUSH-UPS 0:15 High Plank Hold 3 Push-ups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Row 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straddle Stretch 0:30 Fast Pace Row 0:30 Pigeon Pose (0:15 each side) 0:30 Lying Chest Opener Stretch SPECIFIC WARM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Single Unders 0:30 Active Samson 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Knuckle Drags 0:30 Single Unders 0:30 Overhead Tricep Stretch (0:15 each) 0:30 Single Unders PUSH PRESS 10 Empty Bar Strict...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Glute Bridges 0:20 Glute Bridge Hold 0:20 Glute Bridge Walkout 0:20 Pigeon Pose (each side) 0:20 Inworm to Push-up TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Stiff Legged Deadlifts 5 Front Squats LIGHTWEIGHT BARBELL 3 Tempo...Read More